Barbell bench press is a compound movement that all beginners must master. Through bench press, you can quickly and effectively exercise the strength of chest muscles and upper limbs, which is one of the necessary exercises for all muscle friends. But many novices don't know how to train bench press. Next, I'll tell you how to practice bench press.

First, explain the most basic and important grip! In the United States on the other side of the ocean, dozens of people die every year because their bench press grip is not standard and they hit themselves (mostly their necks) during training. So we must remember the grip. First of all, the center should be grasped at the palm root, thumb and four fingers (not empty grip). At the beginning, the novice had better hold it straight and have a coach friend to watch it. After long-term training, it is best to touch some magnesium powder on their arms to prevent the barbell from slipping.

Let's talk about protective measures first. Beginners must know the maximum weight they can bear. Even if there are protective measures during training, they can't let their guard down. It is suggested that novices can practice dumbbell bench press the day before practicing barbell bench press to know their approximate weight. When practicing the next day, don't be greedy and start light.

Then talk about the grip of barbell.

Because the distance between hands is different, there are basically three kinds: narrow, medium and wide. Different grip distances correspond to different muscles.

Narrow distance mainly exercises triceps brachii, which can make the latitude of the arm bigger and make the cuffs tighter when wearing clothes.

Standard barbell bench press: Because the barbell has the longest moving distance and the weight of the barbell remains the same, this action can effectively give full play to your strength and stimulate your arms and chest muscles to the maximum extent.

Long-distance barbell bench press: This action can effectively exercise the pectoral muscles and deltoid muscles, making your chest wider and your shoulders and back thicker.

Finally, talk about the standard posture of bench press. First, lie flat on the bench press, with your feet 45 degrees apart, and apply force to fix your legs, hips and back (it will not release force to make the bench press more effective); Hold the barbell tightly, sink and tighten the scapula; Start bench press, and the falling position is a little below the nipple. Say it again. Finally, make sure the barbell is firmly placed on the bench press, and then get up and leave.

The above are the precautions for beginners to use barbells for bench press. Don't be greedy for the first time, be accompanied by a coach, and don't be greedy for the number of exercises. Take your time when you are familiar with the later movements. Writing this article, I hope to help the majority of fitness enthusiasts to exercise the muscles they want and maximize the effect under the premise of ensuring safety. Finally, I wish everyone can practice what they want!