Ace action analysis! The whole process of barbell bench press!

Analysis of the entire process of barbell bench press!

Barbell bench press is undoubtedly the most popular ace action in the gym! There is never a free scene on the bench press stand!

It is not just because it can give you a full, strong and eye-catching chest muscle. It is also one of the best movements for your developed upper body

Bench press exercise is the most classic and basic exercise. Most people’s top priority when they come to the gym is to learn bench press carefully!

Today Let’s analyze the lying pushing action throughout the process.

For muscles: The muscle that is mainly involved in the lying pushing action is the pectoralis major muscle, and there are mainly deltoid muscles (mainly the toe) and triceps to assist in the thrust.

Practice of bench press:

1. Lying flat on the flat bench press stool on the back, touching the stool surface with the head, upper back and hips and getting stable support. The legs are naturally separated, and the feet are placed flat on the floor. The forehand (the tiger's mouth is opposite) is full of grip. (The thumb is bypassing the bell rod, opposite to the other four fingers) Barbell bar. The grip distance between hands is slightly wider than that of shoulders.

2. Remove the barbell from the bench press stand, straighten your arms, so that the barbell is directly above the collarbone. Sink shoulders, and tighten the shoulder blades.

3. Then slowly lower the barbell under sufficient control, gently touch the chest slightly under the nipples. Then push the barbell upward and slightly backward to make the barbell return to the top of the collarbone. At this time, the elbows can be locked or not fully extended. The shoulder blades continue to tighten.

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