Bench press lying. Execution technique. Some nuances that will allow you to clearly catch the load and achieve maximum results.
The bench press is a basic exercise. There are many pressing techniques, but we are talking about bodybuilding, I will tell you about the most significant and the methods that I love to use. There are also some nuances that will allow you to clearly catch the load and achieve maximum results.
It is very important that when performing the exercise "Bench press" the load falls not on the front deltas and triceps, but only on the middle part of the pectoral muscles.
- Hold the bar so that when lowering to the chest, the angle at the elbow joint is 90 degrees.
- The grip of the bar should be like this: the thumb, index and middle fingers grip the bar tightly, and the little finger and ring finger are turned outward (i.e. only three fingers grip the bar). With this grip, when the bar is lowered to the chest, the elbows are automatically retracted and the load is pointwise applied to the pectoral muscles.
- Never hold your breath.
- Lower the bar to the middle of your pectoral muscles. In this case, the bar only touches the chest, and is not placed on the chest with relaxation.
- At the top of the bench press, the arms should be slightly bent at the elbow so that the pectoral muscle does not relax throughout the entire range of motion.
- The pace of the exercise is slow.
- At the end of the 8th repetition, you should feel a strong burning sensation in the pectoral muscles, which means that the weight is selected correctly and the technique is correct.
There are also nuances that will allow you to concentrate on the muscles of the chest in this exercise:
- Place your feet on a bench or hold them up in weight while performing the exercise.
- Lower the bar to the throat (without touching it), while the head should be tilted back.
Attention! These two methods above are dangerous, they require the insurance of the partner and the length of service.
I want to repeat that this is just one of the best and proven options for pumping pectoral muscles.