Bench press skills, ten bench press variations (3 variations, three auxiliary materials, four special bars

Bench press is a valuable action, and some people call it the title of "King of the upper body movements". However, don't stay in a change mode. Different changes can be used to ensure your continuous progress and a life of harm.

Ten bench press changes use three change modes of standard barbells, three auxiliary equipment (heavy smelting bars, elastic belts, centrifugal force hooks) and four special barbells (bold bars, American football bars, the world's most powerful man's Log bars, bamboo bridges). Let's take a look.

　　Bench press (Bench Press) is valuable training in developing the strength and size of the chest/shoulder and arms. By using many muscle groups for other people, you can use weights with a lot of weight. Elite powerful players can push up 700 pounds without the help of auxiliary equipment, while with auxiliary equipment, you can use 1,000 pounds.

　　To gain the greatest benefit, unless you are a powerful player, you should plan to use various changes. Flat bench press is just an option. I do not recommend that the amount of training "push" in a supine position exceeds 20% of your overall training volume.

　　First, a standard bench press action, the width of the palms (indication fingers) is the bone protrusion above the shoulder? (Bony Prominences: Acromion distance. Using a wider or narrower grip is not worth considering. By putting too much pressure on these grips on the shoulders. From this point of view, we are reviewing several supine bench press changes.

　　Smith machines and lever bench press machines are not recommended (because the movement path of the bar is limited, too much pressure falls on the joints), and horizontal bedroom pushing with pulleys is not recommended (because the instability and the strength is too small).

　　The standard barbell is used as the change mode of the movement:

　　1. Reverse-Grip Bench Press

　　The palm is reverse grip. This grip is relatively easy for the shoulders, adding to the burden of three heads. Anthony, a powerful player in the class who is super heavyweight Clark used this method of grip when breaking the world record, so it became popular. This change mode requires someone to assist.

　　2. Add state bench press California Press

　　This is a mixed action, backhand bench press combined with triceps stretching. It is a very popular auxiliary action in the fitness world, especially strong players need to increase the mass and strength of the three-headed muscles to increase the number of pounds on pushing.

　　3. Partial-Range Bench Press

　　I don't often open this action handler, but it does have its value, especially for players in the guru. However, in Grappling exercises, like judo, I found that this exercise helps to maintain the distance between the opponent at the arm length, thereby improving the defense strategy. By operating the action by the local range of motion, you can bear higher weight in the strongest and strong expressive position.

　　　Bench Shirts' powerful players explain that this change of training is more specific (specifically) in the movements during the competition. Therefore, the weakest position in the pushing clothes in the bedroom is to help. The weakest position in the pushing position is the place where you push up from the bottom.

　　Next, let's take a look at the three barbell changes, which are made by adding additional auxiliary tools to change the resistance curve.

　　4. Bench Press with Lifting Chains

The weighting chain gives a variable load to the action. When the flagpole is pushed up from the chest, the resistance also increases, which can make the resistance curve closer to the individual's strength curve.

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