Bench press teaching video - analysis of barbell bench press video

The most popular training movement in bench press gyms, because bench press is one of the most effective training movements to develop upper body muscles;

　　Becoming a macho? Bench press is a training you must master!

　　　Barbell bench press video analysis

　　Action process description

　　1. Lying flat on the flat bench press stool with your back, touching the stool surface with your head, upper back and hips and getting firm support. The legs are naturally separated, and your feet are placed flat on the floor. The forehand (near the tiger's mouth) is full of grip (The thumb is bypassing the bell rod, opposite to the other four fingers) Barbell bar. The grip distance between hands is slightly wider than shoulder-side.

　　2. Pull the barbell out of the rack, straighten your arms, so that the barbell is directly above the collarbone. Sink your shoulders, and tighten the shoulder blades. Imagine your upper back pressing against the stool!

　　3. Then slowly lower the barbell under sufficient control. When the barbell is placed to the bottom, about the chest line (the line between the two nipples) or a seat slightly lower than the chest line. Gently touch the chest. Then push the barbell upward and slightly backward to make the barbell return to the top of the collarbone. At this time, the elbow can be locked or not completely straightened. The shoulder blades continue to tighten.

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Further reading 　　Barbell bench press vs dumbbell bench press, the difference between the two movements

　　Common troubles and experience sharing of pectoral muscle exercise

　　Chest muscle exercise skills - multi-angle stimulation!