Practice lower chest: Bridge bench press instead of inclined bench press

The downward bench press is a bench press variation used in the gym to target lower chest training.

　　The downward angle can be used to turn the exercise center to the lower side of the pectoral muscles. At the same time, the downward angle causes the bench press to shorten the range of motion, and the barbell trajectory is vertical, which has certain mechanical advantages, which can make you lift heavier!

　　However, although there are the above advantages, the downward bench press is ignored due to a major defect

　　This problem is: the feet that are emptying

　　The bench press is not only an upper limb movement, but your legs play a very important stabilizing role in the bench press, and the coordination of the human body Sex and legs are very closely related, and it is easy to lose balance without the assistance of legs. Hanging feet will reduce the stability and tightness in the lying pushing process, hindering the transmission of strength!

　　At the same time, for some bench press masters, the legs also play an important role in how to conduct strength from the ground!

　　At the moment, do you want to give up the downward bench press?

　　In fact, it is not. You can try to use bridge bench press instead of the traditional downward bench press!

　　Bridge bench press: There is no difference between the motion trajectory and the body angle and downward bench press! However, compared with the downward bench press, there is The following advantages:

　　1. Combining the bridge-style movements will be more conducive to your bench press! It is like building a bridge for us to transmit strength, increasing the driving force of the legs in the bench press!

　　2. At the same time, resisting your shoulders on the ground is more conducive to your shoulder stability (the most important part of bench press technology)

　　3. Learn to use the gluteus muscles! Many people may not know that in bench press, the buttocks actually play an important role, stabilize the pelvis and lumbar spine, and allow the strength to be transmitted to the upper limbs!

　　Movement demonstration!

　　Barbells and dumbbells can be used

　　Initiative posture: flat Lying on the ground and then raise the bridge (push the hips upward, the body becomes a straight line, and the spine is stable and neutral)! Hold the barbell with both hands and straighten your arms, and nail the scapula to the ground tightly

　　Step on the ground and clamp your hips, and then start lying and pushing!

　　The movement is the same as the lower inclined bench press. The barbell falls downward (ribs). Be careful to tighten the abdominal muscles and clamp the buttocks to maintain the normal physiological position of the lumbar spine! Do not push the lower back forward during the process!

　　Summary: Performing a bridge-type bench press will help you improve the stability of the bench press, strengthen the lower chest, and bench press level! It is an action worth trying!