Standard action for barbell bench press! How to complete a perfect bench press!

Standard barbell bench press exercises!

Bench press exercises are the most classic and basic exercises. Most people’s top priority when coming to the gym is to learn bench press carefully! But it is not easy to master the bench press exercises well!

If you have experience and carefully observe, many people will make many mistakes in bench press training in the gym! What should we do to be correct?

Standard bench press - Full analysis

For muscles: active muscle pectoralis major muscle, synergistic deltoid muscle (mainly the anterior bun) and triceps

When bench press is in progress

1. Lying flat on the flat bench press stool with the back, touching the bench surface with the head, upper back and hips and obtaining stable support. The legs are naturally separated, and the feet are flat on the floor. The forehand (near the tiger's mouth) is full. (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 clavicle. Sink your shoulders, and tighten the shoulder blades.

3. Then slowly lower the barbell under sufficient control, gently touch your chest slightly under the nipples. Then push the barbell upward and slightly backward to make the barbell return to the top of the clavicle. At this time, the elbow can be locked, and It can be stretched out without being completely straightened. The shoulder blades continue to tighten.

Grip distance: Different grip distances, different effects. Different grip distances will also be different. The wider grip distance focuses on exercising the chest, and the narrower grip distance stimulates the triceps and deltoid muscles. Everyone has different body structures (arm length, shoulder width), and you need to control the grip distance according to your own situation!

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