The bench press mainly exercises pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscles, as well as serratus anterior, biceps brachii, coracoid process and forearm muscles. There are a lot of flesh and blood involved in bench press, which has a significant effect on the development of upper limb extensor and pectoralis major. It is unmatched by other movements (except push-ups), and it is also a prescribed movement in weightlifting competition.
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.
Extended data:
Precautions:
1. Keep your body tight: Keeping your abdominal and gluteal muscles tight is quite simple. You just need to tighten them hard, but you need more training to keep your back muscles tight. Please keep your shoulder blades backward and try to keep your shoulders still.
2. The upper arm makes a 45-degree angle with the torso: When you walk around the gym, it is easy to see many fitness friends make the upper arm make a 90-degree angle with the body, which not only reduces the training efficiency, but also brings heavy pressure to the shoulder joint and increases the risk of injury. Remember, the upper arm is at an angle of about 45 degrees to the body.
3, the whole body force: when pushing the barbell up, make sure that the hips are tightened, the feet firmly support the ground force, and at the same time the abdominal muscles force, you will have enough strength to push the heavier weight. At the same time, keep your shoulder blades backward, try not to move forward, and keep your back locked. When the action is completed, the arm should be slightly bent, not completely straight.
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