Everyone is familiar with the bench press. In fact, the bench press is a very famous movement in fitness. Of course, there are many benefits to doing the bench press regularly, such as training arm muscles, chest muscles, etc., but To reap these benefits, it's important to do it right. So, where to practice bench press? How to do bench press? Let’s take a look!
Where to practice the flat bench press
The main exercise of the flat bench press is our arm muscles and our chest muscles, as well as the back muscles Certain exercise effect. Because our arms are always exerting force when we do movements, and when our arms are pushed up, our chests also have an expansion effect, so it can also have a good chest training effect. During the process of retracting the arms, we can feel our backs expanding.
How to practice flat bench press
1. Lie on your back on a flat bench with your feet flat on the ground. Bend your elbows and hold the kinetic dumbbells, with your fists and eyes facing each other, and the palms of your hands facing the direction of your legs. The axis of the dumbbells is located 1 cm above the nipples (the middle of the chest muscles), against the chest.
2. Push up, draw your elbows inward, and press your elbows together with your chest. The dumbbells move upward and slightly forward, forming a parabolic motion. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But do not locate it exactly at the support point of the shoulder joint. This will cause the bones to support the weight of the dumbbell (this situation in which the weight is supported by bones instead of muscles is called "locking"), causing the chest muscles to relax and affecting the exercise effect.
3. Then, open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up action. repeat.
Precautions for bench press
1. Do not arch your back and buttocks or hold your breath. This will cause the muscles to lose control and is dangerous.
2. At the beginning, the axis of the dumbbell should be placed 1 cm above the nipple (the middle of the chest muscle) to allow the pectoralis major muscle to exert force. If the dumbbells are held on the shoulders, only the shoulder muscles will be exercised.
3. Be sure to spread your elbows and open your arms at your sides when doing bench presses, so you can basically rely only on your chest muscles to complete the movement. When the distance is wide, the pectoralis major muscles are mainly exercised, and when the distance is narrow, the deltoid muscles are mainly exercised.
4. The effect of chest muscle exercises is not ideal. You can try the incline press, lying on an inclined board with a certain inclination (about 20-25 degrees), and then perform it with a barbell or dumbbell of the same weight.practise. Because the muscles are given a new stimulus from another angle, you will soon see new effects.