1, flat barbell bench press
Lie flat on the bench with your feet on the ground naturally. Adjust the front and back position of your body so that your eyes are directly below the bench press barbell. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
2. Tilt the barbell downward and press it horizontally
Lie on a downhill training stool at 30-45 degrees. The grip distance is slightly wider than the shoulder. First, lift the barbell vertically to the ceiling. Slowly lower the barbell to the lower edge of the nipple until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
3. Tilt the barbell upward and press it horizontally
Lying on an inclined training stool, the grip distance is slightly wider than the shoulder. First, lift the barbell vertically to the ceiling. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
4. Back-held flat barbell bench press
Lie flat on the bench, hold the barbell with both hands (the tiger's mouth is outward) slightly wider than the shoulder, and take the barbell off the bench. Slowly lower the barbell until it almost touches the middle of the chest muscles. Then push the barbell back to the starting position, and so on.
5, Smith machine platform press
Lie on a flat training stool with your shoulders facing the barbell bar of Smith machine. The grip distance is slightly larger than the shoulder width. Put down the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
Note: When doing the exercises of the stretcher, we should not only pay attention to the process of muscle contraction, but also pay attention to the process of muscle extension. Control the speed when slowing down and keep it stable.
6, wide push-ups
Arms straight, hands on the ground, slightly wider than the shoulder 15 cm. Legs straight, feet together. Slowly lower your body so that your chest is almost on the ground. Return to the starting position, and so on.
Barbell Practice Experienced bodybuilders like barbell practice, which is more suitable for heavy weight training.
Note: Keep a wide grip. A wider grip (at least wider than the shoulders) can exercise the chest better.
7, barbell supine pull-ups
Lie on your back on a flat training stool and grab the barbell with your hands on your chest. Put the barbell behind your head until you feel a clear chest pull. Pull up the barbell slowly, return to the starting position, and so on.
8. Tilt upward and stretch the bench press
Lying on a 30-degree upward training stool between two low pulley Zhang Liqi, holding the D-shaped handle with both hands and palms facing each other. Keep your elbows and shoulders at the same level, then pull up and put your hands close to each other. Slowly return to the starting position, and so on.
Barbell exercise: Through barbell bench press exercise, strength, balance and coordination can be improved.
Through the introduction of barbell bench press, is there any action in your fitness hobby that can create muscle elasticity and beautiful muscle lines and show your perfect figure?