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Описание: Throat Press Explained: Building Upper Back, Triceps & Bench Stability | WENNING Strength

The throat press is a misunderstood but highly effective bench press variation when performed correctly. Popularized in advanced strength systems, this lift shifts emphasis toward the upper back, triceps, shoulder stabilizers, and bar path control — all critical components of a strong, resilient bench press.

This is not a “dangerous gimmick” movement when coached properly. Like any specialized variation, it must be loaded intelligently, executed with intent, and placed appropriately within a structured training program.

What the Throat Press Trains

• Upper back engagement & scapular control
• Triceps dominance through reduced shoulder extension
• Improved bar path awareness off the chest
• Bench press lockout strength
• Shoulder stability under load

Unlike standard benching, the throat press limits excessive shoulder extension and reduces chest contribution, forcing lifters to rely on proper positioning, bracing, and triceps strength rather than momentum or stretch reflex.

Why Wenning Strength Uses It

At Wenning Strength, variations exist to address weak links, not chase novelty. The throat press:
• Reinforces correct bench mechanics
• Improves control through the bottom range
• Reduces excessive anterior shoulder stress when programmed properly
• Builds long-term pressing durability

This lift is best used as an accessory or supplemental movement, not a max-effort ego lift.

Programming Considerations

• Moderate loads only
• Controlled eccentric, stable touch point
• Emphasize upper-back tension and bar control
• Pair with rows, rear-delt work, and triceps accessories

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Research & Applied References

• Duffey, D. & Zatsiorsky, V. (2000). Biomechanics of strength training movements
• Lehman, G. (2005). Shoulder muscle EMG during bench press variations
• Schoenfeld, B. (2010). The mechanisms of muscle hypertrophy
• Escamilla, R. et al. (2001). Shoulder joint forces during bench press exercises.