The barbell bench press is a classic movement for exercising the chest muscles. It is a free weight bench press and is more effective than fixed equipment. Therefore, after the pectoralis major and upper arm strength reach a certain level, it is best to use a barbell or Bench press with dumbbells to get perfect chest muscles.
Barbell bench press can increase the thickness of pectoralis major muscle. There are three types of barbell bench press: flat, incline, and decline. They focus on training different parts of the pectoralis major muscle. Others also involve the triceps brachii and deltoid muscles.
(1) Flat barbell bench press:
Target exercise area: Mainly exercises the entire pectoralis major muscle to build the entire chest circumference
Action essentials:
1. Use a wide grip to fully stretch and completely contract the pectoralis major muscle; the trunk and chest are required to stand upward into a bridge shape, the shoulders sink, and the horizontal bar is placed on the chest 1 cm above the nipple; When the barbell is pushed up until both arms are straightened, the chest muscles must be in a "peak contraction" state and pause for a moment.
2. Exhale through the nose when pushing up, and inhale through the mouth when returning.
Note:
1. Do not lift your hips and waist off the stool.
2. Position of the feet: The legs are separated at a 45-degree angle and placed flat on the ground for strong support. If you step on the bench, the stability will be poor, and you need to share part of the force to control the stability of the core muscles, so that you cannot use your maximum strength to exercise the chest muscles. Of course, you can put your feet on the stool on the Smith machine without this worry, and it can effectively prevent the waist and abdomen from assisting in exerting force, and more isolated exercise of the pectoralis major muscles.
3. Different grips have different emphasis on stimulating the muscles: slightly narrower than shoulder-width to exercise the middle pectoral muscles and triceps; shoulder-width to exercise the entire pectoral muscles; slightly wider than shoulder-width to exercise the outer pectoral muscles; wider than the shoulders, focus on training the triangle Retromuscular fasciculus.
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