How to use pectoral muscles in bench press
Bench press is the trump card of chest muscle exercise. It is essential to have full and strong chest muscles and do bench press well. Bench press is a difficult skill to master! Many people's arms ache to death after doing bench press exercise, but their chest muscles feel nothing. Or more, there is no effective stimulation to pectoralis major, and the action may be similar to the spirit. Instead, bench press has become the main exercise method of the arm. This is a thorny problem that every novice will encounter during exercise.
The pectoral muscles and the shoulder and back muscles form a system, which can participate in almost all upper limb movements. In the same way, the action of chest muscles may also drive the upper body, the action is not standard and the weight is too large. Will lead to borrowing, and there are often several places to borrow in bench press:
1 Triceps leverage, especially when pushing up.
With the help of the shoulder, the deltoid toe-in is more obvious, showing that the barbell pushes up and the shoulder leaves the bench plane, which tends to contain the chest.
3 the back borrows power, this appearance is not obvious, and the whole back is stiff.
4 The waist borrows power and arches upward. In severe cases, the platform press is arched downwards, and the upper inclined table press is arched into a flat plate. Those who know you ask you to borrow it, and those who don't know you ask you to show off your penis.
Forearm borrowing usually appears at the same time as three-headed borrowing. The barbell is particularly tight and the arm is stiff.
Borrowing power is the enemy of all training, especially us novices. The part that borrows power will directly or indirectly participate in the process of exerting force, so that an action that should be completed by a certain part of the muscle becomes multiple parts to participate at the same time, and as a result, insufficient stimulation will easily lead to early fatigue. It is unrealistic to suggest blindly pursuing weight. Sometimes action is more critical than weight, because only when the action is in place can the target muscles be fully stimulated and the weight can be continuously increased.
Skills of bench press
1. Use elastic belt as a bench press.
Barbell bench press is a golden action to exercise the chest, but it also has its limitations-the whole muscle is unevenly stressed. You must remember the growing confidence when you push it to the top, and clearly remember the feeling of sadness and despair when you put it at the bottom, because the first half is more difficult than the second half.
Elastic belt can solve this problem perfectly. Tie two elastic belt at both ends of the barbell, and tie the bottom to the bottom of the squat rack or Smith machine. With the increase of lifting height, the pressure of elastic belt will also increase, which ensures the continuous stress on the pectoral muscles during the whole process. Remember to reduce the weight of the barbell a little, and do 2-3 groups at the beginning of chest muscle training, slowly and in a controlled way, so that the chest muscles are fully congested, and then do other movements.
Do a half-way action
Half-way action is very suitable for dumbbell bench press or instrument bench press, because this kind of action often focuses on triceps brachii when straightening the arm in the second half, and it is easy to finish the action because of triceps brachii fatigue in the last few moves, but in fact, the potential of chest muscles has not been fully exerted. In this case, it is a good choice to do half-way or three-quarters bench press several times after exhaustion.
3. Make a bird-bench press combination
The flying bird is a good action to carve the pectoral muscle, which can isolate the pectoral muscle well, but it will be limited by weight. Because the heavy weight will cause too much pressure on the shoulder joint when the dumbbell goes to the bottom, the combined bench press can solve this problem.
Select only 5-6 times of the weight of the standard flying bird, and use dumbbell bench press to exhaustion after completing the last flying bird. This combination can not only ensure the isolated chest muscle to exert force and obtain a good pumping feeling, but also assist the chest muscle through the triceps brachii when using heavy objects to achieve complete exhaustion and full stimulation.
Thoughts on bench press training
Today, I watched the mental journey of a German fitness and clothing blogger, and deeply found that people's success is not achieved overnight, and only the accumulation of quantity can make a qualitative leap. This blogger has experienced family changes in the past ten years and failed in the college entrance examination (or got the first place in the exam). She thinks she is a genius. The time she spends studying in college every day is 17 hours. After taking the GRE exam in English, she went to Germany as an exchange student by her own efforts. In Germany, she also washed dishes for nine months on weekends to earn living expenses to support herself. Sometimes you really have to believe that the harder you work, the luckier you will be. If a blogger studies well and finds a part-time job in a law firm, he can improve his life and travel by himself. With the accumulation of time, he can also change cars for his parents, and the blogger's family situation has also improved, so everything is getting better.
I paid attention to her because of fitness. I feel that she works hard, from 120 kilograms to 100 kilograms. Later, I learned that she was fat because she had no money, so she could only eat cheap food such as pizza and hamburgers. After everything was on the right track, she started to exercise and is now transforming into a fashion blogger. I really think she is very inspirational, because I know it is not easy to exercise myself. What I admire most is that she knows exactly what she wants. If she had not studied hard for a long time, she wouldn't be here now. Of course, this blogger also gave up a lot of shopping, eating, watching movies and eating big meals. These are luxuries. There is not a little girl in college who doesn't like buying clothes and cosmetics. It may be these forbearance and persistence that have promoted her present state. I don't think anything can stop her from moving forward I just want her to succeed. I think she can.
In fact, I admire every time I read these inspirational stories, but I feel that I can do it this time. I want to think about what kind of life I want, what I need to give up, and where I need to focus. Bao is one of my regular customers. I share it on the map. Spicy treasure is not real, but I can't help it if you mind. In short, I love it very much, but it is very slow to send it to England. It's neither expensive nor cheap, but I still have some requirements. It must be the same as the cupboard. I think her family did the same. Her family often has cabinets that can't be bought at all, and it makes no difference. I think it's good. Ok, too much nonsense, cut to the chase and give everyone an incentive.
Vest line: Lie flat, belly in, elbow touching knee. Four groups lie flat and kick (one leg) with their hands touching their knees. Lie flat and kick your legs up at the same time, stretch your abdomen and roll up your upper body. Lift your ass with one hand and push your belly hard. One-handed side brace with crossed legs above, one leg in front of the other, hips up, push the abdomen hard. Centrifugal contraction test paper lies flat on the abdomen, legs are straight up, hands are shaking, and it feels like touching toes. Chest: balance push-ups to stimulate the chest and also practice the arms. Leg height push-ups are standard. Dumbbell birds should find more ways to feel chest strength when practicing chest. Remember not to pinch your elbow when doing push-ups. Barbell bench press can try to find someone to protect the empty bar. There is also the need to control diet, reasonable collocation and breakfast nutrition.