Everything you need to know about the bench press
Exercise bench press refers to horizontal bench presses. For powerlifters and bodybuilders, it is included in the basic category. To raise maximum weights, wristbands, a special shirt and tights are used.
The world record belongs to the American athlete Ryan Kennelly. In equipment, he managed to squeeze 487.6 kg.
The best result in a bench press without equipment belongs to the Russian Kirill Sarychev – 335 kg.
Muscles working during bench press
The main purpose of the exercise is the development of chest muscles. However, not only they are included in the work. We list the main muscle groups that allow you to squeeze weight while lying on your back:
lower bundles of the trapezoid, anterior dentate, small pectoral;
biceps, shoulder rotators;
the broadest dorsal;
transverse abdominal, internal and external oblique, abdominal straight;
The wrist, elbow and shoulder joints, as well as the shoulder-scapular joint are under load.
Options for performing a bench press
The bench press is used to work out the muscles of the chest, shoulder girdle and back after the loads of push-ups from the floor become insufficient.
The classic version of the exercise assumes that the athlete lies on a special horizontal bench, pressing the back of his head, shoulder area, upper part of the buttocks spine and firmly placing the soles point-blank to the floor. The barbell (heavy dumbbells) is squeezed up by a direct average grip.
However, if you change the parameters of the initial position, then you can achieve an accentuated study of different muscle groups. Today in the arsenal of bodybuilders there are the following options for the bench press:
On the floor. It enhances the study of the upper chest and triceps, which, due to the limitation of the amplitude of movements by the floor surface, is in constant tension. Recommended for beginners to work with small weights, an “empty” bar or dumbbells in a neutral grip position.
With rubber (chains). Perfectly working on triceps and booster technique. The elastic attached to the sides of the bar increases the load on the muscles when the bar is moving away from the chest and decreases as it approaches.
Reverse grip. It is used to increase muscle mass of the upper chest area. An assistant is needed for training. The working weight should not exceed 60% of the classic grip. After the first training, there is discomfort in the shoulder joints. If it does not pass, but develops into pain, reduce the load or abandon the exercise until better times.
Upside down. Suitable for those who have problems with the lower back. It allows you to work more intensively on the chest, biceps and triceps. For training you need a long bench. Lie on it should be the other way around, resting your feet on the edge of the head.
With a curved spine. Only suitable for experienced athletes who have no back problems. In the initial position, the rib cage bends up / forward. This allows you to work with larger weights than with a classic bench press.
On Smith’s simulator (frame). Guides along which the bar moves, allow you to work without a belay and work out the middle part of the chest perfectly. Nevertheless, the individual structure of the shoulder-blade joint in some athletes is such that this exercise causes a feeling of discomfort. Such athletes should not be zealous. This may result in arthrosis. It is better to adopt other types of bench press.
French. This option is recommended for those who need to emphasize the relief of the triceps heads. For exercise, you need a special W-shaped bar. You also need an experienced trainer who will choose the right weight. Otherwise, serious injuries to the elbow may occur.
In a downward slope. It is used to study the lower chest. Despite the fact that the exercise is basic, it is forbidden to be performed by those who have a tendency to jumps in the intraocular and intracranial pressure.
Tilting up. Exercise is done with light weights and holding your breath. The correct technique, namely the maximum dilution of the elbows to the sides when bending and their full straightening when the arms are extended, can improve the shape of the upper chest.
Narrow grip. The best exercise for triceps training, as well as maintaining the tone of the delta and upper chest.
Wide grip. Due to the weakening of the load on the triceps, it allows you to accentuate the training of the remaining working muscles. With the wrong technique – “beating the neck from the chest”, you can injure her and the shoulder joints. Effective exercise powerlifters to train push the bar from the chest. There is also the option of “guillotine” when the bar is lowered to the throat. He works on all parts of the pectoral muscles at the same time.
Emergency End Bench Press
If during the bench press there is no way to attract insurers, then the following actions will help to avoid injury:
when working in Smith’s frame, check the condition of its limiters;
before doing the exercise, remove the pancake blockers; n
there is no strength to return the shell to the rack – carefully lay the bar on the chest or move the right hand in its middle.