The bench press barbell on the bench with a reverse slope

This is a basic exercise to increase strength and muscle volume of the lower part of the chest. It not only increases strength and volume of your muscles, but and sufficiently strengthens the triceps, deltoids, particularly the front and middle part and also the front gear muscles (the muscles located on the sides of the chest adjacent to the armpits).

Technique:

• Lower the edge of the bench and lock it between the uprights. Lie on the bench. The angle of the bench 15-30 degrees. Angle more than 30 degrees makes the exercise meaningless.
• Neck, shoulders, back, buttocks held tightly to the bench.
• The exercise is performed with stands, preferably with a partner.
• In the initial position lying on a flat bench, hold the barbell straight up arms vertically upwards.
• Slowly lower the barbell to the area of the middle of the chest, with elbows to breed widely in side. If the elbows closer to the body, the load will "go" on the triceps.
• After a very light touch with the stamp of the rod the middle of the chest (the forestay on the chest to down), immediately starts a powerful movement upwards. Speed bench press – medium or fast and powerfully.
• Grip, initially, no more than shoulder width is standard. Standard bench press involves a hand position in which the bottom of the bench (neck at the chest) hands forearms parallel.
  After the shoulders are adapted to the load, the grip can be changed (wider or narrower).
  Narrow grip the neck of the rod shifts the burden on the inner areas of the chest muscles and triceps.
  The wide grip takes the load off the triceps and the maximum load falls on the external region of the pectoral muscles.

Breath

1. When lowering the rod down a breath.
2. When lifting the rod up (GIM) – a powerful exhale after passing the first third of the recovery.