![]() Gripping the barbell with your hands too close together during the bench press reduces the workload placed on the pectoralis major and increases the amount of work done by the anterior deltoid and triceps muscles. Three common bench pressing mistakes to avoid: *Watch the post we posted on Instagram regarding the Powerlifting Style. Powerlifters arch their back and lift their chest up in order to reduce the distance the barbell needs to travel from the starting position to the chest, thus allowing them to lift heavier weights. The primary purpose of the powerlifting style is to move as much weight as possible from the chest until you lock out your elbows. The technique used to perform the bench press and how you structure your training program will vary depending on your goals. Powerlifters use it to increase strength and push as much weight as possible, while bodybuilders use it to gain muscle size. The bench press is a widely-used exercise for both powerlifting and bodybuilding. Repeat for the desired number of repetitions. ![]() Push the bar back up to the starting position.Slowly lower the bar until it touches your chest your elbows should point to the sides and slightly downward.Take a deep breath, lift the bar off the rack, and place the bar slightly below your shoulders.Your hands should be slightly wider than shoulder-width apart, elbows fully extended. Ensure that your feet are flat on the floor. Lie with your back on a flat bench and hold a barbell in your hands.How to bench press properly: step-by-step Abdominal muscles – stabilize the torso.Serratus anterior – scapula protraction.Coracobrachialis – assists in shoulder horizontal adduction.Anterior deltoid – assists in shoulder horizontal adduction.Pectoralis major – primary shoulder horizontal adduction.Here are a few of the muscles used during the bench press: ![]() It is a great way to build strength and save time during your workout, as it targets more muscles than isolation exercises such as calf raises, leg extensions, and biceps curls. It is a compound exercise that engages multiple muscle groups and joints simultaneously. The bench press is not only a chest exercise. Which muscles work during the bench press? In this detailed Muscle and Motion guide, you will learn how to bench press with proper form to build strength and enhance your muscles. Therefore, the bench press should be included in any workout routine. Contrary to popular belief, it’s not just a chest exercise – the triceps, shoulders, back, and even glutes are all involved. The Bench Press is one of the most popular upper-body exercises in any gym no matter where you go, someone will be at the bench press station.
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