The leg muscles should also be involved in the work.
The bench press is a popular exercise that pumps the upper body. Train your chest, triceps, and shoulder muscles. Based on the number of pounds you press on your chest, it’s easy to gauge your strengths.
Bench press lying
Technique of execution
- Lie down so that the bar rests on the supports above your eyes.
- We press the shoulder blades against the bench, the shoulders are fixed.
- We rest our feet on the floor, pressing hard on the foot.
- We take the shaft a little wider than the shoulders, the bullet is above the collarbone.
- As we slowly inhale, lower the barbell under the nipples, bringing the shoulder blades together. Shoulder blade and head resting on the bench.
- Breathe out vigorously on the way up. The movement of the rod is carried out diagonally from the nipple until the arms are fully extended.
We perform three sets of 8-12 times. The rest between sets is one or two minutes.
Researchers conducted a study to determine how bench press angle affects pectoral muscle development. They took 30 people and connected the sensors to three parts of the large chest muscle: the anterior delta and the arms. The lower and middle chest areas were found to work best on a horizontal bench. The ideal angle for the upper chest was 30 degrees. If the angle is greater than 30 degrees, the load is transferred to the shoulders. For the triceps, the angle of the bench didn’t matter.
How to reach the maximum when pressing on the bench?
Make sure you warm up for 10 minutes. Dynamic hand warming will increase strength and productivity and reduce the risk of injury. You shouldn’t stretch before strength training as this will reduce muscle strength. It is recommended that you bench press with a lower intensity and light weight.
Include shoulder exercises in your training plan. Bench lovers often have inflamed ligaments and tendons, and any injury, however minor, limits their personal maximum. The rotator needs to be strengthened to keep the joint strong and healthy. This is the only way to achieve record highs.
Eliminate unnecessary movements. Analyze how much effort is spent on small interceptions, throws, unnecessary movements. Ask your partner to remove the barbell to save energy from the press. It is very important to think about each step from A to Z. From the moment you sit on the bench to the placement of the bullet on the supports at the end of the exercise. This will allow you to do a few more repetitions.
Include the leg muscles in the exercise. When the movement begins with a strike from the ground, the impulse of force is transmitted through the body to the shaft. All muscles in the body begin to participate in exercise, which provides tremendous power and maximum results.
Learn how to support the shoulder blades on a bench. And tighten them as you lower the bar to your chest. The blades at work help move the rod away from the lowest point. You will be able to work with more weight. Pay attention to the trapezius training. A strong middle back will stabilize the bar as you lower and raise it quickly. This will give guaranteed results.
Inhale powerful forearms. A strong grip will allow you to lose a few pounds on the rod. A squeeze of the strap firmly engages the forearm to work. As a result, the pressing motion will be better.
Train your triceps. The triceps is considered a large muscle and represents 2/3 of the shoulder muscle. It is he who is responsible for extending the elbows during the pressure bench. Weak triceps: low pressure on the bench.
Use the exercise with a dumbbell press on a horizontal bench. Effectively strengthens the stabilizer muscles. Holding a heavy barbell without swinging will make you safer.
Experiment with the position of the elbows. If you want to push more weight, you need to activate your triceps more. To do this, press your elbows lightly against your body. The optimal angle with the body is 45 degrees.
Set a goal for a short range of motion. The longer the movement, the greater the force required to press. The wide position of the hands on the club and the flexible lower back create a reduced amplitude.
These recommendations will help prevent injury and achieve high power results when bench pressing.