Bench press, as the best action for chest training,It is a basic movement that every fitness enthusiast must master. This movement is known as the "all-round king" of fitness, which can not only effectively exercise the pectoralis major muscle, but also stimulate the shoulders, arms and core muscles, making it a very comprehensive exercise.
So, how do you do a standard bench press?
First of all, you need to choose the weight that suits you and the length of the barbell. Make sure the barbell is the right length for your hands to grip and the right weight for your power level. Then, lie on a bench with your head, back, and hips pressed against the surface, and your feet flat on the floor, shoulder-width apart or slightly wider.
NextHold the barbell with both hands, slightly wider than shoulder-width apart, palms forward, fingers clasped over the bar. Make sure your hands and wrists are in a comfortable position and don't bend or straighten them excessively.
When it comes to bench pressing, there are three common ways to grip a bar: Full-grip, half-grip and mixed grip. Each grip has its own characteristics and application scenarios.
The recommended one here is a full gripA full grip is when the palm of the hand fully grips the barbell, and this grip provides the most stable support because the full contact of the palm increases friction.
Full grip is suitable for bench presses that weigh heavily or require high stability, such as those using a smith machine. In addition, a full grip can also reduce the rotation of the bar during the lifting process and improve the accuracy of the movement.
Then,Slowly lower the barbell until it gently touches the chest. During this process, keep your shoulder blades sinking and stable, avoiding using back strength to push the bar.
When you push the barbell, use the strength of your chest to push it while keeping your arms straight. At the apex, tighten your chest and shoulders and hold for a few moments before slowly lowering the bar. Repeat this movement, starting with a low-weight training session and gradually increasing the weight and reps until you reach your training goal.
During the bench press, it is very important to maintain a stable and correct posture。Don't use back or arm strength instead of chest strength, as this will affect the effectiveness of your training. At the same time, pay attention to the coordination of your breathing, exhale as you push up the barbell and inhale as you lower.
In conclusion, mastering the correct bench press posture and technique is the key to chest training. With constant practice and progressive training, you can gradually increase muscle strength and volume to create a more toned bust line.