Sports and Fitness, Build-up of muscle mass
Bench press - exercise technique
Bench press is the basic basic exercise, which every athlete has heard about. Even the beginners who came to the gym for the first time, bypass the convoluted simulators and vultures and immediately run to perform bench press. The technique, as it may seem at first glance, is simple, but it is not at all so. There are many variations and types of exercise. For example, bench press laying with a narrow grip, inclined bench press, etc.
Exercise, mainly involves such muscle groups: chest, shoulders (back and front fasciculus) and triceps. In addition, the triceps strains quite hard. This is not surprising, because the exercise is not in vain is basic. To develop the right technique and know how to pump a certain group of muscles, you need a lot of training and have enough experience.
What does the position of the elbows and the width of the grip affect?
The correct setting of the hands is shown in the figure. It is necessary that your forearm should be perpendicular to the neck at the time when the highest load is on your hands. This grip provides you with a stable position that will protect you from injury.
Body position
The body should be placed on the bench so that the neck, standing on the racks, was directly above the eyes. In this case, you will take the optimal position, and you will easily move the neck from the initial state, and also return it back after the exercise. Also it will allow to squeeze a bar comfortably, without affecting racks.
Professional back deflection
Deflection will also allow the use of other muscle groups, for example, the lower fasciculus (it is the strongest).
How should the griffon move
Take the neck into your arms and lower it so that it touches the bottom of the pectoral muscles, approximately into the solar plexus area. There is also an incline bench press. The technique is slightly different, in connection with which other muscle groups are pumped. It is important to know that you can not lower the neck around the neck, otherwise there is a risk of injury.
Security
It is necessary that the partner insure you during the bench press. The technique is very simple, but you need to take it seriously. It is enough to go behind, firmly take the neck, fixing it in the area of the forearms. Then submit it and continue to move with it. In which case, pick up the bar and put it on the racks.
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