Four doubts in bench press do you know these?

Barbell bench press is one of the ace movements in the gym and the best movement to build the upper body. Bench press is the best movement to train the chest muscles. At the same time, bench press is the favorite training movement for everyone. Most trainers mainly use barbell bench press

The bench press participates in a lot of bones, especially in the development of upper limb extensors and pectoralis major muscles. It is incomparable to other movements. Therefore, it is known as the "king of movements". It is one of the most basic movements in bodybuilding training and a prescribed movement for strength lifting competitions. But do you know the four most common doubts in bench press?

1. Bench press is a deep one. Is it better to point, or to get deeper?

The introduction in the standard bench press movement is that the lowering distance of the bench press is preferably parallel to the ground or slightly lower than the ground, because the lowering is too low can easily lead to shoulder joint strain. For novices, it is more appropriate to follow this standard. For old birds with long-term training experience, it is recommended that the depth can be reduced a little while ensuring the stability of the shoulder joint and the strong locking of the scapula, because the plasticity of the joint ligaments is very strong!

If you break through this conventional training, it is recommended to use weight below 70% RM It can be lowered a little. If the weight is too large and exceeds 70% RM, it is not recommended to put it too low. In addition to safety issues, there is another reason. When pushing up, the scapula may move the shoulder joint first. Our pectoralis major muscles do not have the function of moving the shoulder blades. More exercises are pectoralis minor muscles, which will largely lead to physical problems such as round shoulders.

2. Should be used for bench presses use wide distances or narrow distances?

First of all, there is no problem with wide distances and narrow distances. It mainly depends on where you practice. The wide distance bench press can be lowered, which will stimulate the chest. The surface is the largest, but because the horizontal adhesion of the shoulder is small, it is more protruding to the chest.

For narrow-distance bench press, friends who have done it should know that the drop rate when doing narrow-distance bench press is too low and it is easy to find the feeling. The main reason is that the stability of the shoulder blades and shoulder joints is greater at this time. However, since the horizontal adhesion of the big arm is completely more complete than the wide-distance bench press, the stimulation to the inner side of the chest is stronger. If you want to use bench press to practice the inner side of the chest, then use narrow-distance bench press to only do the second half of the journey.

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3. Is it better to be empty when bench press, or to stick to it? In the gym, many friends will unconsciously or deliberately make their waist empty when bench press. In fact, it is said that pushing a chest has something to do with the waist. You can tighten your waist and abdomen and keep it stable, so why do you need to be empty? In fact, this action has only 2 more dispensable uses.

If you need to push a large weight, it is OK to borrow some strength from the waist, but it is recommended to wear a waist to protect it.

And when the waist is empty, it just seems like lying down. If you don’t have a lower incline or you want to develop more middle and lower parts, you can do this.

This is generally not recommended. Compared with the lower chest, the mid-chest and upper chests can lift weights relatively weakly. In other words, the lower chest is actually better to practice. If it is not for the above two reasons, it is recommended to stick to the waist.

4. Are bench press dumbbells better than barbells?

Dumbbell bench press is a necessary action for breast training. The maximum range of movement can make the chest fuller and thicker, but because it requires multiple muscles in the body to participate in ensuring stability, the weight will not be too large.

Barbell bench press is also a must, because it is not too heavy to use dumbbells to push the weight, and the weight is not too heavy, and the muscles cannot grow up if they are not stimulating enough, which means that the amplitude of the movement is not enough, so the combination of the two is the best.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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