Iya Zorina analyzes the technique of execution and explains why it is not worth neglecting safety.
Why perform a bench press
Learing is one of the basic exercises on the muscles of the upper body. Regardless of the floor, you should definitely include it in strength training, because it:
- Helps to pump up the pectoral muscles. The bench press loads them better than all other exercises, including information and benches on simulators, wiring with dumbbells and push -ups on the bars.
- Pumps hands. The bench press also perfectly works out triceps – the muscles on the back of the shoulder – and the front deltas covering the shoulder joint in front.
- Encomes many other muscles. In addition to the main ones, the work also includes the average deltas, the widest back muscles and biceps. The bench press will strengthen the entire body of the body and teach the muscles to move coordinatedly.
- Strengthens the bones. Like other strength exercises, lying bench press helps to strengthen bones and is even used to treat osteoporosis.
- Does not require long development. To perform the bench press, you do not need special flexibility or balance of balance. The exercise is simple and functional, so any beginner can make it correctly if he remembers the main points of technology.
- It has different variations. Changing the slope of the bench and the width of the grip, you can shift the focus to certain muscle groups and harmoniously pump the chest and hands.
Now read 👱 Alexander👩🦰
- 3 Ideal training programs for girls in the gym
How to do a bench press
In the bench press, everything is important, starting from the position of the body on the bench and ending with breathing and setting the legs. We will take turns analyzing all the important aspects that will make the movement as efficient and safe as possible.
How to install a vulture at a suitable height
Lie on a bench and stretch your arms up. The bar should be located approximately at the level of your wrist.
How to include bench press in your training
Perform a bench press 1-2 times a week depending on your training schedule. Make sure that at least 48–72 hours pass between the two benches (during this time the muscles will have time to recover).
If your goal is muscle growth, perform 3-5 approaches 6–12 times. If the priority is power – work with heavy approaches 3-5 times. They provide the fastest increase in power indicators.
Keep in mind that the bench press is a difficult exercise that greatly tires the nervous system. Therefore, if your main goal is to pump breasts or increase working weights, do bench press first, immediately after warm -up.
If you turned on the bench press on the day of the elaboration of the triceps, it is better to start with other exercises, since the nervous system tired during the bench system will not let you completely give it out during the rest of the training.
Why perform a bench press
Learing is one of the basic exercises on the muscles of the upper body. Regardless of the floor, you should definitely include it in strength training, because it:
- Helps to pump up the pectoral muscles. The bench press loads them better than all other exercises, including information and benches on simulators, wiring with dumbbells and push -ups on the bars.
- Pumps hands. The bench press also perfectly works out triceps – the muscles on the back of the shoulder – and the front deltas covering the shoulder joint in front.
- Encomes many other muscles. In addition to the main ones, the work also includes the average deltas, the widest back muscles and biceps. The bench press will strengthen the entire body of the body and teach the muscles to move coordinatedly.
- Strengthens the bones. Like other strength exercises, lying bench press helps to strengthen bones and is even used to treat osteoporosis.
- Does not require long development. To perform the bench press, you do not need special flexibility or balance of balance. The exercise is simple and functional, so any beginner can make it correctly if he remembers the main points of technology.
- It has different variations. Changing the slope of the bench and the width of the grip, you can shift the focus to certain muscle groups and harmoniously pump the chest and hands.
Now read 👱 Alexander👩🦰
- 3 Ideal training programs for girls in the gym
How to do a bench press
In the bench press, everything is important, starting from the position of the body on the bench and ending with breathing and setting the legs. We will take turns analyzing all the important aspects that will make the movement as efficient and safe as possible.
How to install a vulture at a suitable height
Lie on a bench and stretch your arms up. The bar should be located approximately at the level of your wrist.
How to include bench press in your training
Perform a bench press 1-2 times a week depending on your training schedule. Make sure that at least 48–72 hours pass between the two benches (during this time the muscles will have time to recover).
If your goal is muscle growth, perform 3-5 approaches 6–12 times. If the priority is power – work with heavy approaches 3-5 times. They provide the fastest increase in power indicators.
Keep in mind that the bench press is a difficult exercise that greatly tires the nervous system. Therefore, if your main goal is to pump breasts or increase working weights, do bench press first, immediately after warm -up.
If you turned on the bench press on the day of the elaboration of the triceps, it is better to start with other exercises, since the nervous system tired during the bench system will not let you completely give it out during the rest of the training.