Dumbbell, barbell or Smith machine for chest muscle bench press training? However, the training of pectoralis major is the same as that of other muscles. There is no correct answer whether to use this device. To put it simply, you must first understand your fitness goals and your current muscle weakness. Therefore, in order to get the best results, you must first understand the muscle structure of pectoralis major, and then start training.
Precautions for pectoralis major training First of all, we should know that pectoralis major is an angle-oriented muscle, because our pectoralis major is a fan-shaped muscle. One end of it is connected with the other end of the arm, and there are many connection points, from the sixth rib below to the clavicle above, spanning the whole sternum. Therefore, pectoralis major has many angle choices in training, and the most important thing is that the arm position determines the one that is currently trained to pectoralis major. If you only focus on the ending,
Barbell * * * Barbell is a very common training equipment in the gym, and it is also a tool that ordinary people will use to interact with dumbbells, but you know that using barbells may do more harm than good! Because barbell is a crossbar that needs to be operated by both hands at the same time, the range of motion will depend on the size of arms and ribs, which may not be the ideal range for training your chest muscles. At the same time, because you hold the barbell with both hands, your hands can't be together when the chest muscles contract, so the limitation of training angle will also affect the development of the inner chest. The last point is the common barbell pressing the chest, which is what happens when the barbell is removed and put back on the barbell rack.
If you want to do barbell bench press training, please be sure to find a safe hand. Dumbbell Dumbbell is as common as barbell, especially in gym and family training, but it does not have these shortcomings of barbell; On the contrary, there are several advantages. It is precisely because dumbbells can be operated independently with both hands that muscle contraction is better than barbells. At the same time, the position of hands can be close together in the later stage of the movement, so as to squeeze into the small muscle group training in the inner chest; In addition, the extension of dumbbell * * * is relatively large. You can observe that there is no limit to the descending range of the arm compared with the barbell, but it is impossible to descend indefinitely, so as not to hurt the attachment of the shoulder, biceps brachii and pectoralis major tendon. Finally, any hand and elbow position can be used.
When using dumbbells for bench press training, you can not only use unilateral muscle groups to strengthen, but also enhance the strength of core muscle groups. Smith machine * * * Smith machine's * * training is between dumbbells and barbells, and it is also the most suitable and commonly used training machine for beginners. Its advantage is that it can carry out safety training by itself, and does not need an auxiliary hand to assist barbell bench press. This is also because the handle of the Smith machine is easy to grab and put back. There are many support points on the Smith frame. When you find any part tired, you can hang the handle back directly, without worrying about chest pressing accidents like barbell bench press. However, Smith machine is not without its shortcomings, because the training track of Smith machine is straight up and down rather than round, so it is easy to cause some people's shoulders to feel uncomfortable. In addition, if the poor quality Smith machine is used, the machine may shake and push and pull badly when it is tired or overloaded.
The training of Smith machine is between dumbbell and barbell, and it is also the most suitable and commonly used training machine for beginners. Conclusion The above three items are all used to describe bench press training. However, for those who want to develop strong pectoralis major muscles, bench press is a good training action, but it does not mean that everyone is suitable for training with this action. Moreover, it is easy to cause shoulder joint injury, which means that bench press is not necessarily suitable for everyone. Several scientific studies have found that the amount of muscle supplement varies from person to person when doing bench press. One study found that pectoralis major provides 30% more strength than that in front of the shoulder when doing bench press, and another study showed that deltoid muscle will participate more than pectoralis major when doing bench press. Of course, the reason why the pectoralis major muscle group is not well recruited may be that the posture is incorrect when bench pressing, but this must be the feeling of the body when bench pressing. Therefore, if you are still a novice, you can start training with a safer Smith machine, carefully observe the muscle contraction and sensitivity, and then adjust or replace the training equipment.