The bench press is the main basic exercise that every athlete has heard about. Even the newcomers who came to the gym for the first time bypass intricate trainers and vultures and immediately run to perform a bench press. The technique, as it might seem at first glance, is simple, but it is not so at all. There are many variations and types of exercise. For example, a bench press with a narrow grip, an inclined bench press, etc.
The bench press is the most popular exercise both in bodybuilding and
weightlifting in general. Your friends may not find out about the squat,
deadlift, but they will certainly ask how much you are squeezing. If you want to improve your results on this simulator, follow all the tips and rules that are outlined in this article. In addition, the position of your arms and torso affects the technique. This article will cover the main points.
Exercise mainly involves these muscle groups: chest, shoulders (back and front bundle) and triceps. In addition, triceps are strained quite strongly. This is not surprising, because the exercise is not in vain is the basic. In order to develop the right technique and know how to pump a certain muscle group, you need to train a lot and have enough experience.
What affects the position of the elbows and the width of the grip?
First of all, the grip width affects which muscle groups will be involved during the exercise. The wider you hold the handle, the more pectoral muscles and biceps will be loaded. A narrower grip is responsible for pumping triceps and deltas. It is important to know that a wide grip makes it possible to lift much more weight than a narrow one.
The correct setting of the hands is shown in the figure. It is necessary that your forearm is perpendicular to the bar at the moment when the highest load is placed on your hands. This grip provides you with a stable position that will protect you from injury.
Body position
The body should be located on the bench so that the bar, standing on racks, was directly above the eyes. In this case, you will take the optimal position, and it will be easy for you to shift the bar from the initial state, as well as return it back after the exercise. It will also allow you to comfortably squeeze the bar without affecting the racks.
Professional back deflection
Back deflection is a very important part of the exercise. But, the fact is that this approach is available only to experienced people who already know how to perform exercises and not get injured. Bending the back is necessary in order to lift more weight during the bench press exercise. The technique is quite complicated. It is necessary to tear off your body from the bench, and only touch it with your buttocks. The main work falls on the legs and shoulder blades.
Deflection will also allow the use of other muscle groups, for example, the lower bundle of the chest (it is the strongest).
How the bar should move
Take the bar in your hands and lower it so that it touches the bottom of the pectoral muscles, approximately in the area of the solar plexus. There is also an inclined bench press. The technique is slightly different, in connection with which other muscle groups are pumped. It is important to know that you can not lower the neck near the neck, otherwise there is a risk of injury.
Security
You must have a partner insure you during the bench press exercise. The technique is very simple, but you need to take it seriously. It is enough to approach from behind, firmly grasp the bar, fixing it in the forearm region. Then file it and continue to move with it. In which case, pick up the bar and put on the rack.