All about bench press

If you have been going to the rocking chair for a long time, then you definitely have more than once taken an interest "how much do you press"? And, interestingly, you already know exactly what is at stake - the ultimate weight in bench press.

The fact is that people are fascinated by the sight of lifting heavy loads from a prone position - that is why newcomers in this matter are often unhappy with their results, because they also want to catch respectful views on themselves. But not only universal recognition forces people to include the bench press in the training program - in fact, this exercise is extremely important for the development of the upper body (triceps, shoulders and pectoral muscles). This bench press indirectly affects the development of the legs, so its stupid to underestimate it.

So, for starters, it is important to understand that the bench press is an exercise that must be performed strictly according to a certain technique, mistakes in this matter are fraught with unpleasant consequences (which, however, applies to any other exercise) If you dont understand what exactly and how you are doing, sooner or later you will run into your ceiling. This article will tell you how to correctly and efficiently perform the bench press.

Fundamentals: Theoretical and Practical

What, in fact, is this bench press? it basic (multi-joint) exercise that does not involve the use of some fixed weight, which is designed to increase the mass of muscle groups in the upper body, as well as to develop strength Buy Steroids Online in USA. Most of the load when doing the bench press goes to the pectoralis major muscle, but part of the load also goes to the deltoids and triceps.

The muscles involved in the bench press

There are several options for bench press:

1. The so-called "bench press", which implies a powerful push of the bar up immediately after it touched the chest.

2. Classic bench press. It is carried out lying on a horizontal bench, it is important to keep the bar on outstretched arms. As in the case of the bench press, the bar drops to a light touch of the chest, but after that there is a short pause, after which the bar is squeezed out again on outstretched arms.

3. Bench press in Smith's simulator. This simulator is generally quite a unique design - it allows you to perform most of the most basic exercises with maximum efficiency. The bench press is also possible to perform using this simulator. To do this, fix the guides and take a horizontal position on the bench, which must be prepared in advance for the exercise.

4. Bench press in the frame. The power frame also allows you to perform bench presses quite effectively. Take a position in the frame: the bar should initially be on the stops, which must first be set at chest level, and then proceed with the exercise. As a rule, the press in the frame is used by athletes who are injured and now temporarily cannot use other options for the bench press (or there is simply no one to insure you).

5. Bench press on an inclined bench. This version of the press allows you to study not only the upper pectoral muscles, but also the lower, which is very good.

In addition, in the bench press, you can direct the load to the desired muscle group, it all depends on the width of the bar. For example, a narrow grip has a stronger effect on triceps, wide - in the middle of the chest.

Technique for bench press

So, the equipment is prepared, you too warmed up - it's time for the bench press.

1. Take such a position on the bench so that your eyes are exactly under the bar.

2. Next, raise the chest, squeeze the shoulder blades and press them to the bench. At this point, you should feel the tension in the upper back - this indicates the correct position, maintain this position throughout the exercise. Now you can grab the bar with a grip slightly exceeding the width of the shoulders.

3. To take the bar in the palm of your hand is closer to the wrists, not to the fingers. Squeeze the bar as much as possible. The wrists at this moment should not bend towards the head - they should be located directly (in the future this will help you a lot, because you will thus avoid pain in the wrists).

The correct position of the hands with a bench press

If you are not sure about the width of the grip, then ask someone to help you with this. Let your assistant stand behind, looking down, assess the position of the forearms - they should be perpendicular to the floor.

4. Now you need to slightly bend the lower back and put your legs at right angles to the knees, shoulder width apart. Of course, your back will bend a little - this is normal, but do not overdo it.

Tip: just maintain the body's natural bend. As for the legs - they should stand confidently, not slip and not move during the exercise. The muscles of the buttocks and thighs should also be tense, because they will slightly lift you from the bench (remember, however, that there should be no separation of the pelvis from the bench).

5. Now is the time to remove the bar from the racks with straight outstretched arms. Once this has happened, move the bar in a horizontal line until it is exactly above your shoulders. Now, in fact, begins "bench press".

Repeat all these movements whenever you are going to go to the bench press during training - this will help to better work out the technique, as well as to accustom your body to proper preparation. Naturally, this will also help to avoid injuries.

Weight lowering technique

In addition to lifting weights, it is also important to understand how to lower it properly, as the load at this moment is quite serious. To begin with, remember that the elbows should be at an angle of 50-60 degrees relative to the trunk - this is the most stable position for the bench press. Many beginners spread their elbows to the sides, or vice versa, press them too close to the body - both will sooner or later lead to injury, because of this the bench press is considered one of the most dangerous exercises in terms of shoulder damage.

If, for example, in the lower phase of the press the elbows are at an angle of 20-30 degrees, then this is considered to be too close a position, and 90 degrees is already too wide Safe Steroid Store. So 60 degrees is considered the most optimal and safest position of the elbows in relation to the body.

The angle of the hands in relation to the body during the press

With the elbows sorted out, now you can return to the intricacies of the exercise. The vulture must necessarily touch the chest, by all means avoid incomplete repetitions. Lower it at medium speed. The optimum lowering time is 2 seconds.

Lifting the bar and laying it on a rack

So, the vulture touched his chest - time to squeeze the barbell. Although the name of the exercise is the word "bench press", its best to imagine that you are pushing the body away from the barbell, and not vice versa. In the process of lifting, the bar should describe a small arc - from the chest to its original position. It is important to extend your elbows, not to keep them slightly bent - this will help you maintain weight.

How to reap the bar

Remember that the shoulder blades should always be flattened and pressed against the bench during the bench press, there is a slight deflection in the lower back, the feet are firmly pressed to the floor, and the buttocks, respectively, are on the bench.

Theory: Bench Press Muscles

The muscles that participate in this exercise work not only in their normal mode (we are talking about physiology), but also in a rather specific way, developing a static effort. Simply put, they are engaged in the stabilization of various parts of the body. The muscles that take on the load in the bench press can be divided into 2 large categories:

1. The main driving units that make the most significant contribution to the strength of the exercise. Otherwise they are called direct movers. There is also another type of synergistic muscle, the auxiliary movers, which work in the same direction as the main muscles, helping to move the limbs.

2. Technical units. This type includes muscle stabilizers, which are responsible for the technically correct performance of the bench press - they fix the posture, as well as the position of all involved parts of the body with powerful efforts.

The muscles involved in the bench press

If you are clearly aware of which muscles work at each step of the exercise, you can better master it, as well as develop an anatomical atlas of muscles. Of course, this will make it possible to understand which muscles are lagging behind, increase strength indicators and muscle volume without injuries and overloads. Now let us consider in more detail the contribution of auxiliary muscle groups.

Step 1: Getting Started

Most beginners do not pay enough attention to the legs during the bench press, because it seems that the legs do not participate in the exercise. But in fact, this is not so - at the lower point, the body resembles a spring, which contributes to the repulsion of the rod. And if this spring is unclenched too weakly, then you can forget about the further development of the breast - you will have to switch to strengthening the legs. Follow up squats or deadlift.

Step 2: Back

Many people have the impression that the main load during the bench press is on the pectoral muscles and hands. But as soon as you train the lower body enough and learn how to use it in the exercise, you will feel that the back muscles are used Anabolic Steroids Online in UK. It is not surprising, because it is these muscles that accelerate the movement of the neck up and allow you to perform more powerful shocks. So do not forget about the development of back muscles - use block simulators and master the technique pull-ups.

Step 3: Shoulders

Feel your optimal rhythm and pace of the bar during the bench press and save it for every workout. Do not rush, control every movement Order Steroids Online. In addition, work on strengthening your shoulders, because they help maintain stability when lifting serious loads, and also protect muscles from damage. One of the best exercises for shoulder training is considered army bench press, It is recommended to add it to your program.

Step 4: Completing the Exercise

Develop triceps, otherwise you will not be able to smoothly and calmly bring the barbell to the upper position. You can train a long head french bench press, take care extensions on blocks.

Bench press: types and methods of execution

The traditional bench press with a barbell is a mandatory exercise in most strength training programs, but there are also several varieties of it that allow the development of various muscle groups. Consider the most popular:

1. Bench press dumbbells.

In truth, this exercise cannot be called a full-fledged replacement of the bench press with a barbell, but still it deserves attention. The hardest part of this exercise is to keep the dumbbells in the correct position. But this develops coordination and the ability to keep the load balanced, which helps when working with the barbell.

2. Bench press on an inclined bench.

In the bodybuilding environment, disputes over the upper chest often arise. Is it necessary to focus on the development of this so-called upper part, or is it better to train the entire chest section at once? What, in fact, is included in this upper part?

The upper chest usually means the muscles located in the clavicle, and although they are part of the pectoralis major muscle, their structure is quite different. So different exercises have different effects on the upper chest and on the chest as a whole. Of course, it is impossible to train exclusively clavicular muscles, because they, as already mentioned, are part of the pectoral muscle, but you can choose the exercises that will have the greatest effect on strengthening the upper chest. Bench press on an inclined bench - the best of them.

Try a different slope of the bench in the range from 30 to 45 degrees to find the most suitable for you.

Another point - the bar during the exercise should pass near the chin and touch the body not in the nipple, but just below the collarbone. Thus, the vertical trajectory of the bar.

3. Bench press with a narrow grip.

If you decide to strengthen the triceps, then the narrow grip bench press is the best exercise you will not find. And trained triceps will allow you to show the best result in a traditional bench press. The main thing is not to overdo it with a narrow grip - if you spread your arms literally a few centimeters apart, you will achieve unpleasant consequences in the shoulders and wrists. So just keep your hands a little narrower than in the standard bench press, all the other recommendations are the same (legs to the floor, shoulder blades to the bench, the bar describes the arc and touches the chest).

If you feel discomfort in your wrists - just spread your arms wider. Dilute them until the discomfort disappears.

4. Reverse grip bench press.

Hold the bar firmly with your palms facing you - this reduces the load on the shoulders and increases the efficiency of working out the upper chest. In general, this is all you need to know about reverse grip, all other recommendations for the exercise coincide with the traditional grip.

5. Bench press on an inclined bench upside down.

This type of bench press is practiced for the development of the lower part of the pectoralis major muscle, but for training this part of the chest, it is better to give preference to push-ups on the uneven bars.

Optimal weight calculation

The surest way to determine your optimal weight for training is practice. Just do the exercise with different weights, and you will understand which is right for you with your current physical fitness. But if you are used to believing formulas and tables, then you can use the Brzycki formula (there are also Beckley and dos Remedios formulas):

1 one-time maximum = M * (36 / (37 - k)) 
(where M is the weight of the bar, k is the number of repetitions with a given weight)

You can use the following tables to estimate what people with different levels of training are capable of:

bench press

The without preparation column shows the average bench press for those who have not performed it before, the average level column for those who have been practicing in the gym for several years, and the professional column for competing athletes (1% of athletes).

Instead of a conclusion: how to increase performance in the bench press?

1. Always tightly hold the bar.

2. When you removed the bar from the racks, immediately start the exercise, do not pause. Take the bar in a straight line.

3. Do not get involved in training the pectoral muscles - two lessons per week should be enough. Training has an effect on the whole body and central nervous system, and not just on a specific muscle group, it is important to give the body a rest. Avoid overtraining.

4. Constantly improve the technique of movements. If you feel that closer to the end of the exercise, you no longer think about the technique - it's time to unload the bar UK Steroids for Bodybuilding. Do not chase the maximum weight, prepare the body gradually.

5. Visualize. Imagine how you are squeezing a certain weight, scroll through the training in your head. Thus, you prepare yourself and the brain to increase the load.

bench press