Speaking of the bench press, I believe everyone is familiar with it. The bench press is a common fitness exercise, and the bench press is also divided into incline bench press and flat bench press. However, the incline bench press and flat bench press are There are some differences, such as which muscle groups are exercised. So, what are the differences between incline bench press and flat bench press? Let’s take a look at the differences together.
The difference between incline bench press and flat bench press
1. The muscle groups exercised are different
In fact Every fitness action we do requires different exercises, so everyone can do the corresponding actions according to the effect they want. If you want to make the middle part of your chest look stronger, you can choose to do bench presses. Then different grip widths also have different positions for muscle exercise, which will make your entire middle abdominal muscles look more three-dimensional and plump.
On the contrary, he was lying on an incline. Pushing exercises the upper part of our chest muscles. It is different from bench pressing in that it can exercise to a position that the latter cannot reach. When your upper chest is perfectly trained, your overall muscle lines will look better. So everyone can do it according to their specific needs.
2. The inclination angles of exercise are different
Since everyone knows these two movements, the specific training positions of our muscles are different. The bench press, as the name suggests, involves lying on fitness equipment and pressing against the flat surface. Different from this, the incline bench press needs to adjust the height of the deck. Generally speaking, it only needs the rest of the ground to be at an angle of 30 degrees. However, for different groups of people, choosing the correct inclination angle is important for fitness. Said it is quite important.
Incline Bench Press Action Essentials
Lie on your back on a bench with an adjustable inclination, with your head in a high position so that your torso is about 30 degrees from the ground, and the barbell should be pushed vertically upwards Lift until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major muscle is in the "peak contraction" position, and pause for a moment.
Essentials of the flat bench press
Use a wide grip to fully stretch and completely contract the pectoralis major muscle; the trunk and chest are required to stand upward to form a bridge shape and the shoulders to sink. , the horizontal bar is placed on the chest 1 cm above the nipples; when the barbell is pushed up until the arms are straightened, the pectoralis major muscle must be in a "peak contraction" state and pause for a moment. Exhale through your nose when pushing up and inhale through your mouth when returning.