What muscles are involved when performing basic exercises “bench press”? How to load them fully, but not get injured? Ways of shifting load when performing this exercise. This, as well as the correct version of lifting weights in a horizontal position read in this article.
When performing a bench press, working muscles get a powerful load, so the muscle growth is accelerated. This exercise involves different ways of grip, the torso angles and muscle pumps the following departments:
At least the load and feels the press of the forearm, wrist tendons and stabilizing muscles of the body.
The exercise performed on the horizontal bar using a wide grip: athlete falls under is secured to the front post and gets a hold of it with her arms out at 50-60 cm it is Important that the main weight was on the palms, not the fingers, otherwise the shell can drop on yourself. Next you need to strain a press, to shoulder blades, slightly bend the back. Described the body position will make it as stable as possible.
Performing a classic bench press bar, determine in advance what muscles are being worked out. This information will help to build a sound training program. Exercise affects more than just the average chest. The marginal increase in the load occurs at slow lowering of the rod to the area of the clavicle. This creates amplitude and powerful movement with a good stretching of the tissues.
The adoption of weight on the lower part of the breast connects actively to the work of the triceps and the Delta.
For the formation of a symmetrical silhouette muscles the ideal option supports the load of the Central part of the pectoral muscle.
Some fitness trainers recommend the use of the described technique, but with a strong deflection of the back bridge. However, such execution of the bench press is dangerous and does not lead to a noticeable result. The only thing that it can give, if training is successful, the increased power capabilities of the athlete. So it is often used in powerlifting, although aware of the danger.
Bench press reverse grip
This exercise is identical to the preceding throughout, except for one thing: the projectile need to take so that your thumbs face the face. Performing a reverse bench press bar, it is useful to know which muscles are working to reduce the risk of injury.
This grip increases the impact on the lower parts of the chest muscles. However, lifting large weights in this way has a huge load on the hands and shoulder joints, which often leads to serious injury.
To work out the bottom of the chest you can use more safe and simple exercises. These include the following for the bench press.
Bench press narrow grip
Preparation and provision is similar to the classic exercise, but the difference lies in the distance between the hands. It should be about 15 cm (maximum 20 cm).
Narrow bench called “tritasavit” because his performance is a huge burden on the deltoids and triceps, but also a little pumped upper chest muscles.
The effectiveness of the exercise depends on how low the athlete is able to lower the rod and then return it to its original position. At this time, the elbows pressed against the housing, but if you breed them in hand, it is possible to obtain stress on the inner pectoral muscles, which are considered difficult to pump.
Narrow difficult to press with a barbell, since it is necessary to constantly keep the shell in equilibrium. It is better to start to do exercise with dumbbells, lifting them at a small distance from each other.
Press the load balanced
This type of press involves the lifting of a weight convenient for the athlete’s grip, but his elbows should be at a distance of 45 degrees from the body (it is also called a bench press with medium grip).
It is the position of the body makes the study of the muscles of the chest and arms even.
Bench press on incline bench
When included in a workout bench with a slope down will need an adjustable bench. It will be pinned at an angle of 15 to 30 degrees (higher rate may make exercise dangerous for health).
The athlete lies down on the prepared shell so that the knees were above the level of the head, and then raises the bar perpendicular to the floor and returns it to the rack. It is important to observe some conditions:
- do not train without insuring next person;
- do not drop the bar on yourself;
- to not do more than 5 reps with heavy weight for 1 approach;
- if you experience noise in the head, darkening before the eyes, pain in the ears immediately abort the bench, giving the rod insuring;
- to unsubscribe from this exercise is for those who have diseases associated with blood vessels, increased intracranial pressure, the eardrum, eye retina.
The main advantage of such a bench – bleeding the lower thoracic.
The bench tilted up
Similar to the previous exercise, you will need an adjustable bench, but now it is fixed so that the upper torso in the supine position was located above the feet. Depending on angle, working on different muscle groups:
- the middle and upper part of the breast will become active at an angle of 30 degrees;
- shoulders and triceps are activated when the bench is at an angle of 60 degrees;
- the upper section of the chest muscles is loaded at an angle of 45 degrees.
On the basis of its own Constitution and peculiarities of the formation of muscles, the athlete can choose which muscles at the bench to load more. Remember that this exercise is carried out strictly under the supervision and insurance of the coach or other athlete is able to remove the bar in case of emergency. Also from the press should refrain athletes who received injuries to the shoulder, clavicle or cervical vertebrae.