The barbell 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, it is best to use a barbell or dumbbells after the pectoralis major and upper arm strength reach a certain level. Push, so you can get perfect chest muscles.
Barbell bench press can increase the thickness of pectoralis major muscle. The three forms of barbell bench press, namely flat, incline and decline, respectively focus on training different parts of the pectoralis major muscle, and also involve the triceps brachii and deltoid muscles.
Plate barbell bench press
Target exercise area: Mainly exercise 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 pectoralis major 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.
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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 grip distances have different focus on stimulating muscles: compareIf the shoulders are slightly narrower, the middle part of the pectoralis major and triceps brachii muscles will be exercised; if the shoulders are the same width, the entire chest muscles will be exercised; if the shoulders are slightly wider than the shoulders, the outer part of the chest muscles will be exercised; if the shoulders are wider, the focus will be on the rear deltoid muscles.
