Barbell bench press skills, detailed explanation of barbell bench press

The method of chest muscle exercise begins with bench press. In the early stage, practitioners should do what they can. During the exercise process, increase the weight appropriately. It is best if someone protects it next to them. Action name: barbell bench press

　　1. Barbell bench press different positions and grip distances to exercise muscle parts.

　　(1) Different lying postures

　　　Lying flat: When lying on your back, the torso is parallel to the ground. Mainly exercise the entire pectoralis major muscle, focusing on the middle part of the pectoralis major muscle.

　　　　Looking upwards: When lying on your back, the torso is at 30 degrees-40 degrees with the ground. Focus on exerting the connection between the upper chest and the anterior deltoid muscle of the pectoralis major muscle.

　　　　Lower incline: When lying on your back, the torso is at 15 degrees-20 degrees with the ground. Focus on exerting the lateral flank and lower chest of the lower part of the pectoralis major muscle.

　　(2) Different grip distances

　　Narrow grip distance: The spacing between the hands is smaller than the shoulders, mainly exercising the triceps. (Figure

　Middle grip distance: The spacing between the hands is the same width as the shoulder joint. It mainly exercises the pectoralis major muscle, triceps and deltoid anterior bun. (Figure

　　Wide grip distance: The spacing between the hands is wider than the shoulder, and it mainly exercises the pectoralis major muscle. (Figure

　　　Chest

　　(3) Barbell bench press

　　Target muscles: pectoralis major muscle, triceps brachialis, and deltoid anterior bun.

　　Synchronous muscles: cotrophanis major muscles, serrata anterior muscles, and pectoralis minor muscles.

　　Initiation position: Lying on a bench, the spacing between the hands is slightly wider than that of the shoulders. Hold the barbell upward to the top of the chest (Figure).

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