Bench press: technology of performanceBench press - one of the most popular exercises for your upper body. It is the base for
strength and muscle mass. But at the same time, one of the toughest safety standards. In this article we'll show you how to properly perform a bench press without injuries and trouble for your health.
How to do?Put a bench in a
power rack or Smith's trainer and lay down on it. Take the neck with the weight of the rack and move closer to the chest. Squeeze the bar up to the
maximum extension of the arms. This will be the
bench press.As with any exercise, bench press can be done in different variations, with an emphasis on the work of various muscle groups.
Bench Press with a narrow grip. The grip is about shoulder width apart, emphasis on the triceps.
Bench press with a bottom grip. Put your fingers to yourself, emphasis on the triceps.
Bench press on an incline bench. Bench set at an angle, emphasis on the shoulders.
Bench press head down. Put a bench so laying on it, head should be below the feet, can take more weight.
Bench press from the floor. Perform while lying on the floor, utilizing more triceps.
Security Secure the bottom of the grip with your thumbs, or neck may slip from your hands.
Start with low weight, learning the proper technique execution, until you feel confident as you can pick up without harm to health.
Ask to insure you. The insurer will help you, if the bar turns into a "dead" at the breast.
Features of performance Too narrow a grip - you lose in the development of strength, too wide - a small range of motion. Optimum grip 55 to 71 cm depending on your physique. When the bar As the chest, upper arm should be parallel to the floor.
Keep your grip with your thumbs. Keep it deep to the wrist to avoid injury or dislocation.
Keep the blade before you exercise and try to keep them in this state until the end. This gives the body a dense base to safely extract weight.
Do not roll out your chest and shoulders forward. Otherwise, you run the risk of shoulder injury.
Put your feet on the floor wide enough to ensure a stable position on the bench. Weight transfer to the heel, shin should be perpendicular to the floor - so you can prevent bending at the waist.
If you are distracting buttocks off the bench, the
bench press is to do better. However, it puts pressure on your back, especially in the heavyweight division. Therefore, the buttocks must be kept pressed to the bench.
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