Barbell bench press, such a golden fitness action, is also called one of the three major fitness items by many fitness people. Its status is the same as squat and hard pull in the eyes of most people with certain fitness experience, and even the status of barbell bench press will be higher. Because barbell bench press can reflect a man's strength to a great extent, many people prefer to practice this action in the gym.

Barbell bench press can not only show the strength of our men, but also enhance our strength very effectively. But even if many people practice this movement, few people can do it correctly and make it a standard. When many people practice this movement in the gym, it is difficult to find the feeling. For example, the flat bench press of barbells is obviously for chest training, but their hands are very painful, which is also one of the problems caused by irregular movements.

Next, Bian Xiao will give you a detailed explanation of this action of barbell bench press, what to do in the end is the standard, and what to pay attention to when doing this action.

First, prepare the posture.

We all know that no matter what it is, the beginning is the hardest. Of course, when we are training, the beginning is also difficult and the beginning is also very important. For example, before we do barbell bench press, we must be prepared. The so-called preparation posture is the posture you should do before lifting the barbell. First of all, you need to examine whether your training platform is stable, or whether the training platform can support you stably. You can lie firmly on it. Don't underestimate this. If you lie unsteadily, your movements will definitely waver!

Then, after you lie down, start the next preparation posture. First, the feet are naturally open and the toes are facing forward. The distance between the legs can be slightly wider than the shoulders, not too wide or too narrow. Keep your knees naturally bent and don't be nervous. Second, before lifting the barbell, that is, when the barbell is on the barbell rack, your eyes are just facing the barbell bar.

Third, it is your own grip distance. Generally speaking, if we want the chest to exert strength easily, the grip distance should be wider than the shoulder. This grip distance can ensure that your upper arm and forearm are about 90 degrees when you lift the barbell to your chest. At this time, our grip distance is relatively standard, and this grip distance can also stimulate our chest.

Second, the stage of progress

After we know the preparation posture before doing barbell bench press, what Bian Xiao wants to say next is how to do bench press. First of all, before lifting the barbell, you'd better ask someone else to help you lift it. If not, mention it yourself. Then in the process of descending, there is still a punch distance from the barbell to the chest, or lowering the barbell to the upper arm, that is, our upper arm is parallel to the ground. We can do this descent process for about 2-4 seconds.

Then there is the lifting stage, that is, the rising stage of the barbell. This stage is very important, because this stage is the process of our efforts. In this process, you must pay attention to your pectoralis major muscles and don't let your arms push too hard. Then when lifting the barbell to the highest point, make sure that your elbow is not locked, that is, don't cross it.

Well, that's what Bian Xiao wants to say. There are still many problems that need attention in barbell bench press, but as long as Bian Xiao mentioned these two points, you can master barbell bench press roughly!