Bench press - exercise technique

The bench press is the basic basic exercise, owhich heard every athlete. Even newcomers, who came to the gym for the first time, bypass intricate simulators and necks and immediately run to perform bench press. Technique, as it may seem at first glance, is simple, but it is not at all so. There are many variations and types of exercises. For example, a bench press with a narrow grip, an inclined bench press, etc.

Bench press is the most popular exerciseboth in bodybuilding and weightlifting in general. Your friends may not find out about squatting, deadlift, but they will certainly ask how much you are pushing. 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 influence the technique. This article will look at the main points.

Exercise, mainly involves such groups.muscles: chest, shoulders (back and front bundle) and triceps. In addition, the triceps are hard enough. This is not surprising, because the exercise is not in vain basic. 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 width of the grip affects whichmuscle groups will be involved during the exercise. The wider you take the handle, the more the 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 a lot more weight than a narrow one.

The correct arm setting is shown in the figure.It is necessary that your forearm be perpendicular to the fingerboard at the moment when the highest load is applied to your hands. This grip provides you a stable position that will protect you from injury.

Body position

The body should be placed on a bench so thatthe vulture standing on racks was right above his eyes. In this case, you will adopt the optimal position, and it will be easy for you to move the bar from the initial state, and also to return it after performing the exercise. It will also allow you to comfortably squeeze the bar, without affecting the rack.

Professional back deflection

Back deflection is a very important part.exercises. But the fact is that this approach is available only to experienced people who already know how to do the exercises and not get injured. Back arching is necessary in order to lift more weight during the exercise bench press. The technique is quite complicated. It is necessary to tear off your body from the bench, and only touch it with the buttocks. The main work falls on the legs and shoulder blades.

The deflection will also allow the use of other muscle groups, for example, the lower chest beam (it is the strongest).

How should the neck move

Take the neck in your hands and lower it so that ittouched the bottom of the pectoral muscles, approximately in the region of the solar plexus. There is also an inclined bench press. The technique is slightly different, and therefore other muscle groups are pumped through. It is important to know that you can not lower the neck near the neck, otherwise there is a risk of injury.

Security

It is necessary for the partner to insure you duringexercise bench press. The technique is very simple, but you need to take it seriously. It is enough to come up behind, firmly take the neck, fixing it in the forearm area. After that, file it and keep moving with it. In which case, pick up the bar and put on the rack.