This basic exercise, which has adjustable weight, is used by athletes to increase muscle volume and strength. Bench press - the most popular and adored by all exercise.
During the exercise, the muscles actively work:
The latissimus dorsi (wings)
The bench press is very popular. However, in the world there are relatively few athletes who perform at a professional level. What is the secret to success? Correctly chosen technique and correctly composed training program.
How should the approximate bench press program look like?
The bench press is one of the basic exercises, because when it is performed, many muscles and joints are included in the work. To prepare the muscles and joints for work, you need to conduct a quality workout, like muscle, you and articular.
Training begins with the exercise - bench press lying, and then auxiliary exercises are performed. The first exercise begins with a bench press of the empty neck, and then gradually lifting the weight, you reach the worker, who, unlike the previous ones, is performed not in one approach, but in several.
Ancillary exercises - exercises that individually load the muscles that worked in the bench press, but the weights are taken no higher than 60-80% of the maximum.
These may be:
Chest (barbell press at an angle, dumbbell bench press, arms with dumbbells lying down, etc.)
Bench press lying on an inclined bench Breeding lying dumbbells Bench press dumbbells
Triceps (bench press with a narrow grip, extension of arms with a dumbbell behind the head while standing, French bench press, extension of the arms with a dumbbell in an inclination)
French bench press Bench press with a narrow grip One-handed extension of the dumbbell in an incline One-handed extension of the dumbbell behind your head while standing
Do no more than three exercises per muscle group per t training.
If you still do not have an idea about the bench press technique, then, of course, it is better to show you a more experienced person alive. I will try to explain in writing.
The bench press has several techniques, depending on what goal you are pursuing.
If your goal is the volume of the pectoral muscles , then the bench press is performed without any bending, just lying on the bench.
Remove the bar from the racks
Slowly and controlled lower the bar to the chest
Then squeeze the bar back
When you finish the approach, return the bar to the posts
And if your goal is force , then you have to perform a technique with a bridge, which will include the front deltas and the broadest muscles. You can learn about the technology of powerlifters in our article: Basic exercises: three whales.
We have already discussed this exercise, and as you now know, triceps work more in it.We begin the examination with the technique:
Prepare the shell for work, and then, when you are on the bench, put your hands shoulder width apart.
Here is your starting position.
Lower the barbell onto the pectoral muscles, but do not put it completely. Keep your elbows bent along your torso.
The last step will be the bench press with the help of triceps, the elbows are also unbent along the trunk.
Bench press standards without equipment:
Standards for men.
Bench press lying. WPC Federation. Standards for women. Bench press lying. WPC Federation.
Standards for men. Bench press lying. AWPC Federation. Standards for women. Bench press lying.
The equipment for the bench press looks almost like a shirt. Its material is tough and stretching, due to which the “shirt helps” reap the bar.
The equipment is single-layer and multi-layer. I think the difference is obvious, except for the difference in weight gain.
Single-layer equipment is able to add from 20 to 50 kilograms, and multilayer equipment from 70 to 100 kilograms. There are special cases when people in multilayer equipment squeezed the whole 160 kilograms more than without it.