Pectoral muscle training: the difference between three common bench press methods!

Bench press is a classic exercise for upper limb training. It can help us strengthen the pectoral muscles, anterior deltoid muscles and triceps. Especially for pectoral muscle training, bench press is always the first choice!

　　There are many variations in bench presses. Different angles, different grip distances, and different equipment will give you different muscle stimulation

　　To the gym, we usually see three bench press racks: flat bench, upward and downward!

　Today we will introduce to you the most basic knowledge of bench presses: different angles involve different pectoral muscle fibers participating in different participation!

　　When pectoral muscles, a large fan-shaped muscle, they are connected to the humerus and the sternum clavicle, to be responsible for a large part of shoulder movement (shoulder adduction, horizontal adduction, and internal rotation , shoulder flexion)

　　Depending on the direction of muscle fibers and the different ways of shoulder movement, we divide the pectoral muscles into three parts: upper, middle and lower

　The following video briefly introduces the difference between the three bench presses

　　Flat bench press

　　Flat bench press is the most classic method. Flat bench press is mainly horizontal introscopic of the shoulder joints! It can exercise our entire pectoral muscles, but due to the influence of the muscle fiber direction of the pectoral muscles and the barbell force line, it will stimulate the muscle fibers in the middle of our pectoral muscles more!

　　Event key points: The barbell lands approximately in the center of the chest! The movement trajectory is not straight up and down, but slightly an oblique upward line!

　　Upgraded bench press

　　Because the angle becomes upward, the shoulder joint will complete more shoulder bending movements. In this way, the upper muscle fibers of our pectoral muscles and the anterior deltoid muscle will participate more!

　　The movement key is similar to the flat bench press. It should be noted that the barbell needs to fall above the chest (near the clavicle position), and the movement trajectory is straight up and down!

　　　The angle of the inclined plate is controlled between 30-45 degrees. The greater the pressure on the anterior deltoid muscle, the greater the force of the pectoralis major muscle.

　　Downward bend press

　　The angle of the inclined plate will allow the shoulder joint to complete more shoulder introversion movements, which will stimulate the muscle fibers on the lower side of our pectoral muscles!

　　The movement key and the lying of the flat The push is similar, the following are the different places:

　　1. The angle of the inclined plate on the back is controlled between 15-30 degrees, and the barbell lands approximately at the lower part of the chest muscle (near the ribs) to avoid stress on the shoulder joint.

　　2. The bench press with a downward bench press will cause a decrease in balance stability because of the suspended feet. At the same time, there is a condition of blood flow backwards, and there is a risk of cerebral congestion and hypertension. It is not suitable for people with dangerous symptoms!

　　Other tips: Whether it is upward, downward, or flat bench press

　　1. Keep your shoulders sinking all the time to avoid shrugging and round shoulders!

　　2. Always keep your forearm vertical to the ground!

　　3. The angle between the upper arm and the trunk is about 45 degrees, and the shoulders should not be extended too much.