BENCH PRESS is among the most famous, and top exercises for strength. Doing bench press you should develop a few large groups of muscles of the upper body. In a conversation about press bench people often ask: “how much lift in the warm-up?”
Chest and triceps work-out. Finding it difficult to figure out a good type of work out schedule for yourself? Start with chest and triceps. A normal schedule would appear like this:
»Warm up on treadmill or any cardio machine for about 15 minutes
» Followed by lower ab workouts (at least 3-5 workouts)
» Flat Bench Press (3 x 10-12)
» Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)
» Incline Bench Press (3 x 10)
» Lying Barbell Extensions (3 x 10-12)
» Decline Bench Press (3 x 10)
» Seated 2-arm Dumbbell Extensions (3 x 10)
» Warm down on treadmill or any cardio machine for 15-20 minutes.
The main components of the movement for bench press
There is almost no one who’s doing lifting who does not work this exercise in program. Despite this, errors occur frequently in the performance and many do not know what are the main components of the movement for bench press.
Seemingly may be easy; lie back on a flat bench rest, raise the rod from the stand and lift the weights. However, there are crucial and important guidelines that will, above all, reduce the risk of injury, which may be quite hefty when using a heavy load. You also increase the efficiency of the exercise in order to achieve faster and better results.
There are several ways for working bench press and some things may be different. It is important to know the basic rules when you perform the movement.
Body position on the bench
Set out on a bench so that your forehead is somewhere in the vertical level with crowbar.
Focus on the quality and speed of exercise rather than quantity. If your repetitions start to slow down, terminate the set. Warm up with this simple pull-up routine.
It is necessary to make a slight bow, and lift up the lower, lumbar back. So on the bench only lays the upper part of the back and buttocks.
Set full feet on the floor, or possibly you can set only the toes of the foot, but you must not separate them from the floor.
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Bench Press Grip and muscles worked
The width of your palms is dependent on the structure of the body and dominant muscles, therefore it is quite individual, but should not exceed 80 cm.
You should catch the full width of the rod,
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Keep the rod tightly, in a way as if you want to break it by half
Palm must be perpendicular to the wrist; do not bend towards the back of the wrist
Lowering the rod
Inhale deeply the air in the abdominal cavity and tighten abdominal muscles.
When you move the rod from the stand, elbows must be closed, hands out to the end before lowering.
Lower the rod in the moderate speed, nor too slow, or too fast.
Elbows move along with the body, and not from the body. The angle between the body and the upper arm must be somewhere around 45 degrees.
Bar returns to the starting position-arms outstretched and elbows locked
The bar should not bounce from your chest, but they need just a touch.
When you thrust your bottom should retain on the bench, and your feet on the floor.
The line upon which the bar goes up is a straight or slightly curved towards the head.