What is the bench press, and how to do it? Why this exercise is one of the best for muscle mass? What are common errors you may encounter, doing the bench press bar? The answers to these questions, read on.
The bench press is one of the most effective basic exercises, fully worked out different muscle groups. The regular increase in load accelerates the development of muscles, muscle mass, and also favorably affects the power quality. But in order to ensure a constant increase in the bench press, you must observe some rules.
What muscles work
The bench press is performed in three variations, depending on the bench type for pumping various muscle groups:
horizontal – the average thoracic, triceps;
tilt up the upper section of the chest, triceps, front beam deltas;
down-tilt – lower part of the chest, triceps.
Exercise additionally involves the hand, forearm and abs. In the classic version to perform the bench press uses a barbell. If necessary, you can replace dumbbells, increasing the stretching of the chest and stronger use of the stabilizers. To ensure maximum performance can only be a competent training program on the bench press, which are of great importance not only weight, but also technique.
Why do bench press?
Bench press bar – one of the basic exercises that provoke increased production of testosterone and enhanced protein synthesis.
These factors are fundamental conditions for a set of muscle mass. Exercise helps to speed up the growth of muscles and the performance indicator with regular increase in weight is equal to the reception of exogenous testosterone often used by professional bodybuilders as a sports Supplement.
Bench press bar allows you to work at the limit of physical possibilities of the body, allowing muscle fibers receive stress, which leads to the growth and strengthening of muscles. For payment and recovery after a workout the body begins producing more testosterone, boost strength and muscle size. Therefore, the lack of press weights in the workout program – one of the major mistakes beginners.
To lying right to lift the barbell bench press should be performed with low weight. This technique will help to learn the technique and then work with heavy loads. The correct execution of this exercise includes the following steps:
The warm-up. You need to “warm up” the body parts that will be used directly during training. For this approach arm swing, torso twists, push-UPS, bench press the neck without pancakes.
The adoption of the original provision. Grif rod installed on the racks should be at eye level. Legs placed on the sides and pressed into the floor.
Execution. The blades are brought together, shoulders back. You need to wrap it around the neck so that the main weight fell on the palm, not the fingers. In the initial position, the rod should not touch the chest.
Speed. For the maximum load on the muscles, the projectile must push out quickly, and lower it slowly.
Features. When lowering the rod should lightly touch the breast. A deviation from the path would shift the load on other muscles, causing the effectiveness of the exercise will be reduced.
Even when working with small weights insuring the presence of a partner is a must.
Tips to increase bench press
Regular chest workout with a barbell will not speed up the performance. Moreover, intense frequent repetition of the bench press can slow muscle growth and strength. To improve the results for the benefit of the muscles, you must adhere to the following tips:
Workout of the triceps. The bench-press is performed by the load on the triceps. If it is too weak, your arms will get tired faster than the chest muscles, which take a lot of weight will not work. To resolve this problem, recommended a separate training of the triceps. They will help to pump the arms, thereby further increasing efficiency when performing the bench press bar.
Stress load on the pectoral muscles. The body quickly becomes accustomed to the immutable exercise program, which reduces the progress. So that the muscles are constantly evolving, they need to periodically shock. To do this, in addition to press weights you should use other exercises for the chest (e.g. pushups), and to perform supersets.
Overtraining. Frequent sessions in the gym can harm the nervous system, but do not give significant results. Muscle tissue need time to recover, so the bench press bar is recommended to include a maximum of 2 practices per week.
Recovery. During exercise, muscles receive stress, after which they need time to recover. In this period they grow. To avoid overtraining, it is recommended to take breaks between exercises at the gym for two days.
Negative repetition. The maximum load on the muscles is not when raising and when lowering the bar. Therefore, without the slow repetitions of the effectiveness of the exercises decreases.
Separate training chest and triceps. Focusing on one muscle group during your workout, you can increase the effect of the exercises.
Food. Smart training program with the proper technique bench press bar will not bring positive results without a balanced diet. Diet with an optimal ratio of proteins, fats and carbohydrates will help the body to recover and gain resources for muscle growth and strength.
A week of rest. Even when training with an interval of two days the body can overwork without periodic long rest. Weeks enough to keep the body relaxed and recovered after a regular exercise.
Food additives. Under heavy loads the body may not be sufficient conventional power to restore. Food supplements such as protein and amino acids will help to solve the problem, respecting the norm.
Technique. The bench press barbell with low weight and proper technique will provide better results than working with large weights, and also protect you from potential injury.
When performing bench press bar novice athletes often make mistakes that may reduce the training effect:
Separation of the pelvis from the bench. If the pelvis will not be pressed to the bench, the lower back will get too much stress, which can disrupt the back.
Improper breathing. At the time of the push is to exhale, and when lowering – breath. If the lungs are filled with air, the chest will not be able to smartservice rod.
Bridge. The deflection of the lower back when performing bench press is not prohibited during the competition. This technique will help take a lot of weight, but won’t benefit for muscle growth.
Trainer Smith. This shell makes it easier to bench-press and reduces the workload on the muscles. It is recommended for beginners, but will help professional athletes as a warm-up.
Adhering to these guidelines, you can not only increase the working weight in the bench press bar, but to avoid injuries and to speed up the recruitment of muscle mass.