Where to exercise barbell flat bench press? It turns out that we are practicing here

Many people know that barbells are equipment that is often seen in daily life, and in training movements, there are many movements that require the use of barbells, such as barbell bench press. I believe someone knows where barbell bench press exercises. So, where is barbell bench press exercises? Let’s take a look together.

Where is barbell bench press exercises? Narrow grips can strengthen the medial side of the pectoralis major muscle and the brachial brachial head? The exercise of muscles.

The wide grip can strengthen the exercise of the lateral part of the pectoralis major muscle.

The bench press is a compound action, involving the movement of multiple joints, including the shoulder and elbow joints. The second half of the bench press will drive the movement of the shoulder joints. The movement of the elbow joint is driven by the triceps and occurs in the first half. Therefore, when doing bench press, you should not focus on the arms, but focus on experiencing the chest muscle hair. The feeling of pushing the barbell hard and feeling the process of chest muscle contraction. In addition, novices must learn to concentrate on the contraction and stretching of muscles at the beginning, rather than blindly increasing weight to the bar, causing deformation of the movement.

The key points of flat barbell pushing

　　1. Barbell bench presses generally use a wide grip distance to allow the muscles of the pectoralis major to be extended and completely contracted; the torso and above the chest of the body are arched, and the shoulders are completely Sink, place the barbell bar about 1cm from the nipple on the chest; when the barbell is pushed up until the arms are straightened, the pectoralis major muscle must be in a "peak contraction" state and stop for a while.

2. Exhale when pushing up, and inhale with your mouth when resting to the starting position.

3. Do not lift your buttocks and waist off the stool.

4. Position of your feet: spread the legs at a 45-degree angle and place them flat on the ground. It can be powerful. Support. If you step on the bench, the stability will be poor. You need to share some of the strength to control the stability of the core muscles, so that you cannot use the greatest strength to exercise your chest muscles. Of course, you can put your feet on the stool on the Smith machine, and you will not have this concern, and it can effectively prevent the waist and abdomen from assisting in exerting force, and exercise the pectoralis major muscles in isolation.

Note: Different grip distances also have different key points: slightly narrower than shoulders to exercise the middle chest The muscles and triceps; exercise the entire chest muscles as wide as shoulders; exercise the lateral chest muscles slightly wider than shoulders; if it is wider, focus on exerting the posterior deltoid muscles.

What should be paid attention to when pressing the bench of the flat barbell

　　1. Always hold the barbell tightly. Holding the barbell tightly is equivalent to increasing the tension of the forearm, upper back and chest muscles.

2. Always keep your chest straight (stretching of the chest) during the entire movement.

3. The elbows are close to the body, and the angle between the upper arm and the torso is about 45 degrees.

4. Take a deep breath and hold it in when you go out.

5. The trajectory of the barbell is like a leaning over rowing. Keep the weight under control and keep the weight falling freely.

6. The back, hips and legs are constantly tense and contract with equal length (the length of the muscles does not change when they contract and only have tension. Increase).

7. When the barbell drops to the chest, press down on the ground, push the barbell and exhale.

8. The highest point of the push does not lock the joints, and always maintain the back arch and chest stretching.

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