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Bench Press


Bench Press

This short video will help you build muscle in your chest. It is important to perform the exercise correctly ! Improper performance will lead to serious and painful injuries in the shoulders .

Barbell occipital horizontal leg is basically exercise. E motion of the best exercises to develop the strength , durability and the power of the large mass of pectoral muscles , due to the fact that when lifting the bulk of the weight of the rod is precisely overcoming them.

This, however, does not make the best technique for developing the chest muscles as well as teach many. How do you do, how not to do and what it is used Barbell bench press will look at the following material .


Technique of horizontal barbell bench press can be:

Focused on power lifting - typical for powerlifters and heavylifters but inexplicably often practiced by people with bodybuilding ambitions.

Classic - this technique is described in this article and has universal application . The most commonly used for power bodybuilding and also as part programs for the preparation of professional athletes . Used and conditioning with weights , it is considered by followers of applied kinesiology technique for balanced strengthening the shoulder girdle .

Insulating ( guillotine ) , used most often in bodybuilding . More often than amateurs attempting to increase the amount and / or intensity of the pectoral muscles. Professionals use it far more successfully by combining it with classic push barbell bench press , fly , pec-deck, etc. .

Unbalanced - versions of the above techniques are implemented with unilateral or bilateral imbalance between agonists, antagonists and stabilizers.

Broadly speaking, the difference between classical and power performance is that power technique uses a larger bridge and greater involvement of the abductor of the shoulder girdle ( seratusi and minor pectoral muscles ) and flexors of the shoulder ( anterior shoulder head) .

according grip

classic grip - the lever passes through the middle of the palm and base of the thumb caught him ;

inverted ( broken wrist ) grip - the lever passes through the base of the palm and thumb , the latter covering the lever but a broken wrist back so that the pressure from the forearm flexors is weaker ;

open inverted - the lever passes through the middle or base of the palm , the finger does not extend as close lever is either below or is stretched along its length

All versions of the inverted grip tilting away from the classic version of lifting the barbell bench press , making it closer to the guillotine . Strong classical technique suffers from a similar manner to the bar .

Practitioners who are attempting to raise the power of open embrace, inevitably placed as to push barbell bench press and not willing to raise the guillotine or released the lever.

according to the amplitude

full amplitude

upper or lower part (1/2 , 1/3 or 2/3 movement ) Amplitude

According pace (start , pause , lifting )

classic 3-1-1 , 2-1-1 , 3-1-2 , 2-1-2 ;

bodybuilders 4-1-2 , 4-1-3

explosive 1-0-3 , 1-0-2

power 2-1-1 , 1-1-1

Method of execution


Step well on the floor or on a bench so that you have strong foundation under your feet , bend your knees so that your heels have good contact with the ground.

Hold the lever in picked up the level of your shoulders and lift body up and down by flexing the spine in a slight arc , and then tighten the muscles in the upper sector of the back, retract the shoulder blades together and pull your shoulders back and down until them touch the bench.

Wiggle your hands on the handle in moderately wide grip classic .


Remove Shanghai with a partner without releasing your muscles converging shoulder .

Quickly position it over your shoulders and begin descent.

In the middle of the descent slowly turn the elbow to the torso with rotation in the shoulders . Keep your elbows positioned perpendicularly below the lever .

Controlled point retractable lever to the lower section of the chest, until they touch. The longer are your hands to the torso , the downward (toward the rib arc ) should be lowering the lever.

Hold for a split second and start lifting.

Lift in the light curve from the point of descent to the point vertically positioned above the shoulders.


Do not leave the burden falls too quickly.

Not driven by leverage breasts.

Keep your shoulders pulled back and down , allowing them a slight vertical motion in amplitude , so that the shoulders are not so far away from each other .

Do not go near your shoulders to your ears , so you go to a bad version of the lifting .

In the lower section hold elbows close to your body .Visit our Partner Website

Category:  Sport,How To
Published:  5 years ago

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