How to increase muscle fast by barbell pressing these actions must be done

In our lives, as people pursue life more and more, fitness is more and more important in our hearts. Barbells are instruments that we often use during fitness, and barbells are also very practical. So how can barbell presses increase muscle quickly?

1. Barbell bench presses

The main thing that barbell bench presses increase is our chest muscles and our deltoid muscles. First, we lie on the bench with our body straight, and then hold the barbell in our chest position. After the movement is ready, take a deep breath. While exhaling, we lift the barbell upwards until our arms are straightened. We hold on for a few seconds, then bend our elbows and retract the barbell. In the barbell pushing action, the bench press is relatively difficult and requires a basic friend to complete it.

2. Sit barbell pushing

　　The bench press is completed by us while sitting. First we sit on the stool, and the barbell is placed on the front side of ours. At this time, our waist and back are straightened and our abdomen are closed. At this time, we bent over and hold the barbell, lift the barbell, and first lift the barbell to us. The position on the chest, then take a deep breath, then raise the barbell up until our arms are straightened, and then hold on for a few seconds before retracting the barbell. This action is also difficult, because it is not easy to exert force on sitting, but the fitness effect is obvious. It mainly exercises our latissimus dorsi and our deltoid muscles.

3. Stand barbell press

　　Stand barbell press mainly exercises the latissimus dorsi and the arm muscles. This action is relatively difficult for barbell press, because it is easier to exert force while standing. First of all, we need to open our feet and shoulders The same width, then place the barbell on the front side of our body, bend down and lift the barbell, first lift it to our chest position, then inhale, and lift the barbell upwards, try to straighten our arms, stick to this action for about 5 seconds, and then slowly retract the barbell.

　　In people's provincial capitals, barbells are very common fitness equipment, and they also play a very important position in the process of fitness, because with the emergence of barbells, our fitness effect is more significant. Then you must pay attention to correctly grasp the key points of barbell pushing.