The bench press

This exercise contributes to the development of the entire chest muscles, large and small chest muscles, and also triceps, deltoids, and development of gear and coracobrachialis muscles.

Technique

1. Lie down on a horizontal bench so that the bar was just above my head. The back of the head, buttocks and shoulders pressed to the bench, back slightly arched (rounded) in the lumbar region, feet wider than shoulders and resting on the floor.
2. Grab the barbell wide grip top (palms up), the gap between your hands wider than shoulder width.
3. Pull the neck with the stops and crank it up. At the top of the arms are straight (but not locked elbows), and the Griffon is just above the middle of the chest. This is the starting position. If you have a huge weight rod, remove it with stops only with the support of assistant (partner).
4. Deep breath, lower the neck to the lower part of the chest. Once the stamp touches your chest, stop breathing and severely squeeze the bar up (not just up, but slightly diagonally, at the rate counters, so that the top rod was directly above the middle of the chest).
5. Exhale only after you pass the hard part of the bench press. At the top (arms straight) stop and more strain on the chest.
6. Lower the fretboard smoothly and at a moderate pace; press the barbell from the chest in normal or accelerated rate.
7. Do not stay at the bottom: the barely bar touched your chest, immediately press it up.

Tips

1. Don't pause at the bottom. As soon as the bar touched my chest, I relax the muscles and using their energy, squeeze the barbell up. By staying, you impair reflexive muscular contraction, and to squeeze the bar, you need again to collect all the power in the fist, spending the extra energy. In addition, with each new repetition, it will get harder and harder to do and harder. In the end, you may not put the squeeze on the planned number of repetitions.
2. Respiratory arrest at the time of bench press up is extremely important to keep the body in a safe, stable position and helps to develop much more strain. Don't forget, the more stable the position of the body the more muscle and the less pressure on the joints.
3. Don't stop breathing for too long. When performing exercises at a moderate pace holding the breath should last about 2-3 seconds.
4. After passing the most difficult part of the movement during lifting of the fretboard, with a deep exhalation will finish the repetition. If you feel the lack of power, ask for help from the partner. Not on your Nelly notstop halfway! The Griffon must always be in motion.
5. The larger the weights, the more tense the muscle and the more you should exhale when you pass the most difficult part of the lift rod.
6. Squeezing the bar, push your feet into the floor as much as possible hold the neck and keep your shoulders and hips off the bench. This will stabilize the torso and allow you to achieve the ultimate contraction of the muscles of the chest.
7. At the bottom, not squeeze the barbell chest, bending the whole body upward. It is fraught with trauma!

Application

Intended for: Everyone from beginner to Pro.

When: At the beginning of the workout of the chest muscles. In the middle of the workout perform dumbbell bench press lying and breeding with dumbbells lying on a bench.

How much: 3-4 sets of 8-12 times.

Sports coaching: Any kind of exercise is not near a bench press in solving problems of shock increased muscle mass and strength of muscles. Although the load center focuses on the middle of his chest, her bottom and upper part of the work in full force. But you know, this distribution of load well when you hold the neck wide grip. If the grip is strictly on width of shoulders, the load center moves towards the top of the chest.

The muscles involved in the bench press, are of great importance for many sports, which tend push-UPS on his hands, pushes, kicks and throws: Boxing (side and direct strikes on body), tennis (hitting the ball with an open racket), discus and shot put.