First of all, we need to know what is the training of leaning up and bench pressing? What are the main muscle groups? How to do more chest stimulation and other issues. Do these problems well, and the rest will take time to accumulate.
The purpose of supine bench press training is to stimulate the upper part of our pectoralis major muscle, that is, our upper chest. The anatomical position of pectoralis major starts from 2/3 of clavicle, located in front of sternum and 1~6 costal cartilage, and ends at the crest of greater tubercle of humerus. The main function of pectoral muscle is to make shoulder joint adduction, pronation and flexion. The upper chest is the clavicle of our pectoralis major.
The main muscle group of upward oblique bench press is the upper chest, followed by our deltoid muscle and the toe of triceps brachii. Correct posture can make our pectoralis major exert more strength. Once the action changes, the upper chest stimulation will be reduced, allowing the deltoid muscle to exert greater strength.
The choice of upward tilt angle, in our upward tilt bench press, is that the upward tilt bench press angle of some gyms can be selected, and the adjustment angle of upward tilt bench press is generally 30? There are still 45? Choice of two angles. The beginning is to make a training angle that suits you best.
When doing bench press, it is recommended to train with gay friends, and someone will help you out. When preparing for bench press, we need to insist on bench press on our upper back, then sink our shoulders, open our chest and lock our backs. At this time, we also need to make our waist fit the bench as much as possible.
In order to pursue heavy weight, many people like to arch their lower back, which is similar to the bridge lifting technology of flat bench press. This will reduce the angle of the body and shorten the trajectory of the barbell. Upward inclination often becomes a variant of flat bench press. We don't need it in upper chest training? Start building bridges? Technology. Just stimulate the upper chest.
The grip on uphill is the same as that on flat bench press. For safety reasons, we try to choose the full grip type. Ensure the control of the fat barbell while maintaining the neutral position of the wrist.
If we don't want to train when doing bench press, we need to reduce the weight, which is generally about 30% of the usual training weight. Or directly select the empty rod. Gradually establish our sense of training of pectoralis major in clavicle position. If the muscles on both sides exert asymmetric force when pushing up and down, the most fundamental reason is that the weight is too heavy and the training weight needs to be reduced.
The upward inclined table press is a variant of the platform press. The difficulty is that many people's upper breasts are too weak to find the feeling of chest contraction. The advice for you here is to slowly explore the feeling that pectoralis major exerts its strength in the position of small weight clavicle, not only paying attention to the training weight, but also paying attention to the training quality.