Why would anyone want a smaller press? For starters, your waist circumference correlates with your risk of metabolic disease, type 2 diabetes and obesity. For a competitive physique champion like me, a small waist emphasizes v-taper and can significantly improve muscle proportions. For people who just want to get in shape, a small waist will help give you that hourglass figure.
You don’t have to win the genetic lottery to get a smaller press. There are other ways to approach it such as:
Burning fat
Most people shout when they have to burn fat because they have an idea of what needs to be done – increase activity levels and reduce calorie intake. There’s really no way around it. Unless you want to resort to illegal substances with potentially dangerous side effects, you must stick to a proper nutrition plan and exercise regularly.
Remember that spot reduction is not possible so hundreds of crisps a day won’t make a difference. Try to lose total body fat and be patient as your abdominal and lower back fat comes off.
Build your back
Developing your back muscles, especially the hats, will give your torso more shape, which will make the waist appear smaller. Because of genetics, some people may have a harder time shrinking their waist than building the hats. In case you are one of these people, focus on exercises such as wide grip grabbing, pull down lat, alternate single arm dumbbell rows and t-bar rows.
Perform vacuum exercises
Most people make crisps, sit-ups, leg lifts and planks for their core work. These exercises are great for strengthening the abdominal outer muscles but you must also work the internal abdominal muscles, namely the Transversus Abdominus and the Lumbar Multifidus. This can be achieved by performing vacuum exercises. During the golden age of bodybuilding, upper muscularists routinely performed vacuum exercises to help shrink their waistlines and give them a dramatic hourglass shape.
Build the glutes
The construction of the glutes has a similar effect to the construction of the hats. If you have a box-like frame, building the glutes will improve a smaller waist. To effectively build the glutes, try to incorporate exercises such as barbell hip thrust, weighted kickbacks, squats and up steps.
Avoid overloading and weighted work
Showing off that you can do hanging leg lifts with a 30 lbs dumbbell between your feet is definitely impressive but more often than not, the thickness of your middle will be affected. There is nothing wrong with having a strong core but doing too much weighted ab work will thicken the muscles around the waist which will give your frame less shape or curves.
Performing exercises and bodyweight will still strengthen the core without adding thickness to your treatment.