Barbell bench press wants to practice chest muscles 1. Why is bench press so important?
The pectoral muscle is one of the most important parts of the body, which largely determines the thickness and strength of the upper limbs. The best compound action of chest muscle training is barbell bench press. Of course, barbell bench press not only stimulates the pectoral muscles, but also stimulates the triceps brachii and deltoid toes.
In addition, when doing barbell bench press, in addition to the main stress parts, the whole upper limb needs to be balanced and stable, and the back and core muscles will be mobilized.
It can be said that barbell bench press is the most important movement in the whole upper limb training, which determines the overall strength and strength of the upper limb.
Why should we master the basic points in bench press?
Although bench press is a good upper limb training action, its risk factor is also high. When doing heavy bench press, you may face the following risks.
Injury of ligament of shoulder joint.
Injure trapezius muscle.
Wrist and elbow injuries.
Causing the pectoral muscle to tear.
The barbell slipped and injured the sternum, even leading to death.
The above is not to make you afraid of bench press, but to face the risk of injury when doing repetitive movements, but it can be avoided as long as you master the basic essentials of training. Here's how to do bench press.
Here's what you need to know about bench presses:
First, sink your shoulders.
The most taboo of bench press is shrugging. When you do bench press with your shoulder, the pressure on your shoulder will increase. In addition, shrugging will also reduce the stimulation to the chest muscles. Therefore, you should pay attention to shoulder sinking when doing bench press, and you can follow three steps before doing bench press:
Shrugged his shoulders.
Shoulder abduction.
Shoulders sink.
Second, tighten the core.
Although the main stimulating part of bench press is the pectoral muscles, the core that needs to be stabilized provides good stress conditions for the pectoral muscles and arms, especially when bench press is heavy, the waist and abdomen should also be clamped, the legs should not cross, and the feet should be stable? Catch? Stay on the ground.
Third, pay attention to the chest.
Focusing on the chest can better feel the strength of the chest muscles. What is the common word for muscle gain? Consistency of mind and action? It is this principle that you should focus on the part you are exercising.
Fourth, master the rhythm of action.
When doing bench press, the sooner the better, and of course the slower the better. Generally, the rhythm of slow up and fast down is adopted. Feel the abduction of the pectoral muscles a little slower when you get down. Don't press the weight of the barbell on the chest muscles when you get down, and stop as little as possible.
Five, barbell grip
Now barbell bench press generally chooses the following two bench press methods.
The above two grip methods are recommended by Muscle Jun. Although B can reduce the wrist pressure appropriately, the grip method of B will greatly increase the risk factor. If the barbell slips carelessly, the consequences will be unimaginable. I want to reduce the pressure on my wrist and buy a wristband.
Five, the weight selection should be appropriate
Beginner training must start with a very light weight or an empty barbell. Finding the feeling of strength is the key, which will also play a key role in the future bench press.
For veterans, don't blindly use heavy objects during training. Light is better than fake? The general direction is to do just 8~ 12 times of exhaustion, and occasionally break through the weight or light weight to complete multiple exhaustion.
Six, the grip distance between two hands
If the lying distance is too narrow, it will lead to excessive stress on the three heads of humerus (you can practice the three heads of humerus with narrow grip). If you want to practice chest muscles, it is recommended to use a distance slightly larger than the shoulder width.
But there is no standard size for this distance, and strictly speaking, there is no standard bench press posture, because everyone's physiological structure will be different. For example, the ratio of big arm to small arm will affect the best grip distance, and you need to try more to find your best grip distance. Practice makes true knowledge? .
VII. Safety Training
This is the most crucial point. Safety comes first when doing bench press. You must do the following.
Fully warm up and let the body enter the state.
Beginners can start with a light weight or an empty barbell, and even find the feeling of chest muscle strength with push-ups or unarmed training.
Use necessary protective equipment to deal with severe impact, such as wrist guard and elbow guard.
The weight must have a protector, which is the key to ensure safety, because the state of the body will change at any time, even if it can be pushed last time, it may not be pushed this time.
Barbell bench press mistakes that should be avoided in order to train chest muscles II.
Muscle group of bench press training
Mainly the pectoral muscles that every boy cares about! At the same time, we also trained muscles such as triceps, deltoid and back muscle stability, which is also one of the most concerned actions in the gym. Brother Shui Fei also mentioned in his article that the most concerned sport in the gym is bench press, not squat or hard lift.
The bench press is too close to the shoulder.
If the bench press is too close to the shoulder, it will cause great pressure on the shoulder, which is likely to cause shoulder injury. To ensure the correct posture, the shoulder blades must be tightened when bench press, and the lifting position of bench press should be placed correctly.
Use the top of the chest when lowering.
Many people will use their chest and inertia to rebound when they put down the barbell. It seems that they can do more weight or more groups, but in fact it's a big joke on your body. In the process of strength training, muscles need to be stretched, stimulated and destroyed by weight. If these stimuli are greatly reduced by this rebound method, you will not be able to get the stronger chest muscles you want.
Do half a set
Every training action should be done in all directions. If you don't do your movements well, the range you haven't done will always hinder your progress. You can do heavier weight without doing half a set, and it won't completely stimulate the muscles. Therefore, complete movements are very important, and it is more important to get enough stimulation for muscle groups.
Dancing feet
When doing bench press, we want to put more energy into our chest muscles, so we should reduce the consumption of other energy. If your feet keep jumping during bench press, you will waste a lot of energy, which will prevent you from lifting heavier weights. Some people will keep their feet away from the ground, which is also a feasible method. Everything comes from your goal. If your feet can be firmly on the ground, it will help you push more weight;
However, if you focus on bodybuilding and want to get more muscle stimulation, you can put your feet away, so that your feet, ass and core will not help you much. But pay special attention to the bench press with your feet off the ground. Not too heavy, you may get hurt. Moreover, this is a training method that hopes to stimulate more muscle fibers, mainly focusing on the degree of stimulation and sensitivity.
The barbell is too wide.
You may have read many articles on the Internet telling you that to maximize the weight of the bench press, just hold it wider. Well, this is actually right, but if you want to practice muscles, this is not a good thing. Why? Lying wider will shrink the stretching of muscle fibers and shorten the stroke of bench press, so you can hold it wider in strength to achieve the purpose of lifting heavier. If you want to stimulate muscle fibers, then you just need to hold the general width, and everything starts from your goal!
Too much help from your catcher.
Needless to say, if the hand is too much, the chest muscles will not get enough training and will miss many opportunities to stimulate muscle fibers. In order to build a larger muscle group, you need to focus on fully stimulating and pulling the muscle fibers in each group.
Insufficient back muscle training.
If you want to have a strong bench press, you must also train your back muscles to be as strong as your chest muscles. Why? Because when the barbell is put down, your back muscles will help you hold your trunk, and they will help you lift the barbell from your chest, so if you can't lift it when the barbell is put down, you should reconsider. Your back muscles may not be as strong as your chest muscles. Strong back muscles can also increase the space for internal rotation and increase the strength of pushing barbells out.
Excessive abduction of elbow
The last mistake is that many people overstretch their elbows when doing bench presses, which may effectively increase their strength. However, when the elbow is excessively expanded and lowered, the shoulder will bear great pressure, and even the shoulder will be injured. When you put down the barbell, you should be on your chest, not your shoulders. This trip will also allow you to exercise your triceps.
conclusion
Avoiding these mistakes can effectively increase the effect of your chest muscle training. If you still feel uncomfortable in barbell bench press, it may be that the mobility of shoulder joint is not enough. You can start training with dumbbell bench press. Dumbbell has a long stroke and great stimulation, and it is also a good way to practice muscles.