A beautiful athletic figure is the result of a long and painstaking work on his own body. Muscular relief can be obtained through regular training in the gym. Many novice athletes are wondering: "When doing the bench press, which muscles work?" To understand this, you should study in detail the characteristics, technique, frequent mistakes when performing the exercise. Performing strength exercises is aimed at working out certain muscle groups that form spectacular forms.
Main characteristics
Considerable training knowledge is needed to understand which muscles work. Bench press - a common exercise among bodybuilders and bodybuilders. It refers to the basic set of workouts that help to gain muscle mass. Its popularity is due to the effectiveness of the study of a large number of muscle groups.
Athletes who want to gain muscle mass and get an outstanding muscle relief can not do without heavy strength exercises. Weight lifting in a set of exercises makes the human body work to the limit of its capabilities. This factor stimulates the athlete to constantly increase the level of load, while producing a large amount of testosterone. Regardless of which muscles work, the bench press of the bar promotes the rapid development of embossed muscles.
Execution technique
Like any sports exercise, the bench press begins to do with a warm-up. Next, lie down on the bench, take the starting position. Feet slightly apart, firmly resting heels on the floor. The loin should be slightly bent, while avoiding the position of the bridge. The shoulder blades bring a little, maximally straightening the shoulders. Hands are put on the bar of the bar, focusing on special markings.
In this position, you can perform a bench press lying. The execution technique is as follows:
- The bar is removed from the mount and raised on inspiration so that it is within the bottom of the chest. This is the top point of the exercise.
- Taking a deep breath, lower the bar to the chest, touching it lightly. Thus, the bottom point is determined.
- Holding the breath, the bar is pushed up, accompanying the action by a gradual exhalation. The basic exercise is completed in the starting position.
Without using weight, on one bar, you can perform a warm-up before the main training complex. However, not everyone does the same bench press. Methods of implementation depend on the width of the bar, the tilt of the bench, the simulator used.
Right breathing
To achieve an effective result of theoretical knowledge of the technique of the exercise is not enough. Regular practice is required under the supervision of an experienced trainer. In addition, the correct setting of breathing during execution plays an important role. Inhalation must be done, taking up the starting position on the bench, with your hands on the bar.
Lower the projectile while holding your breath while inhaling. Light, filled with air, stretch muscle fibers to the maximum, allow you to hold the desired position of the shoulder blades. It is unacceptable to exhale at the lower point of the exercise, this will allow the chest to “deflate”, making it difficult to push the bar. They exhale only at the top point of the exercise, if possible without emptying the pulmonary chambers completely.
Muscle development
Having understood the technique of the exercise, you can understand which muscles work when doing the bench press. The effectiveness of this type of training is based on a comprehensive study of several major muscle groups at the same time . When performing a bench press, the maximum load falls on the large and small pectoral muscles.
Additionally, the front deltas covering the shoulder joints are strained. Also, part of the load falls on the triceps and trapezius muscle. During the top push of the bar, the athlete uses the muscle groups of the press, legs, buttocks. When mixing the shoulder blades, the back muscles are connected. The more weight is used to perform the exercise, the more effective is the effect on the muscle tissue of the whole body.
Possible danger
Not only beginners, but also experienced athletes are often at risk by performing a bench press. What muscles work in this case, many know, but not all follow safety precautions. The risk of injury in some cases is associated with the beginning of the exercise without preliminary warming up. Proper warm-up will help not only prepare the body for a serious workout, but also prevent damage to the shoulder joints.
Another common reason is the use of large weights without the help of a partner. Excessive self-confidence often leads to injuries of various kinds. Most often this applies to beginners who want to gain muscle mass faster.
Common mistakes
The muscles involved in the bench press will be worked out correctly only if the execution technique is followed. Often beginner athletes tear off the pelvis from the bench. In this case, a large load falls on the lumbar. In the process of implementation there should be three main points of support - shoulder blades, buttocks, and heels.
A mistake that can entail a fracture of the ribs, muscle strain, is a sharp lowering of the neck to the chest. This often happens in the last repetitions of the exercise, when the body is very tired. Another common mistake is respiratory failure. Changing the rhythm, lack of air in the lungs when lowering the bar to the chest violates the correctness of the workout and entails the likelihood of injury.