The correct technique for performing a bench press, lying on a horizontal bench

Bench press from the chest while lying – an exercise aimed at study of the entire chest. In this exercise, all three are included in the slave. areas of the pectoral muscles (top, middle and bottom). In addition, to work many auxiliary groups are still included. This movement is the most basic exercise in muscle building breasts.

This guide will help you learn how to do it right. bench press with a barbell and achieve high results in weight gain and strength. Lower your legs from the bench to the floor, settle down more, reduce shoulder blades and grab the bar with a closed grip.

The most famous exercise of the three that perform weightlifters in order to develop strength and gain mass of chest muscle is a bench press. It’s easy to do, isn’t it? All you you need to – it’s lie down on a bench, remove the barbell from the rack and there’s nothing to think … until you hurt yourself.

Attention: in order to lift a lot of weight, you need it lift correctly.

Below are 5 points, paying attention to which, you you can develop the muscles of the chest, arms and even the back and, therefore, you will become much stronger. However think how follows: if you do not want your upper body to be more developed, in relation to the whole body, do better fitness.

• Technique of bench press lying from ore
  • 1. Watch the grip
  • 2. Bend your back
  • 3. No need to put your elbows strongly apart
  • 4. Target – midline of the chest
  • 5. Do not stop above
• Exercise errors
  • Powerlifting technique – video
  • Bodybuilding Technique Nuances

Technique of bench press lying from ore

Lie on a bench so your eyes are at boom level. Press the buttocks and lower back against the bench and on Do not tear them off during the entire exercise. Rest your feet in floor.

Take the bar with a grip slightly wider than the shoulders and remove from the racks. Start to lower the bar in a controlled way down to the level of the lower parts of the chest.

Lower the bar until you touch your chest, then with Squeeze the weight up by force.

Hold your hands at approximately 45 degrees to to the body. Do not press your elbows against the body or push them apart side. Horizontal bench press – an exercise in which you can not rush and do at speed, otherwise you may get injured.

Also monitor your breathing while breathing in – lower the projectile down onto exhale – squeeze.

Recommendations:

1. Bench press – an exercise in which an extra safety net does not hurt. Therefore, if you are engaged with a partner, then always ask him to insure. If one, then ask someone from the audience. Not feel free to.
2. Sometimes your hands sweat and start to part, which knocks you off concentration. To avoid this, you can smear your hands in chalk.

1. Watch the grip

First of all, we will figure out how to take the barbell correctly when pressing lying down, despite the fact that the width of your grip is mostly a matter of personal preference, clearly calibrated distance will distribute the load on the shoulders and muscles of the chest and arms is correct. Too wide grip will give excessive tension on the shoulders; too narrow grip can bad on the elbows.

Unfortunately, that grip that’s perfect for you might not fit another. Experiment until you find the best width just for yourself. If you feel pain in your shoulders or elbows, then the grip is either too wide or too narrow.

Next: To make the grip more comfortable, you can hold the bar barbell, grabbing it from above with the thumb, or take it “open grip”, which is also called “suicide grip”. Here again, the choice is yours, but with an “open grip”, like me I was convinced from my own experience that a strong strain is placed on the wrists. I AM I recommend that you still grab the bar, covering it with a large top with your finger so that the bar can be held as firmly as possible.

2. Bend your back

In order to get the most out of the bench press, you need to bend your back during exercise. In this way, load move to the upper back and trapezius the muscle. You will feel the need to squeeze the shoulder blades, as if touch one shoulder blade to another. It makes a huge difference. for weight lifting and safety during training.

If you are lying on a bench with a flat back without bending it and not squeezing the shoulder blades, the main work falls on the arms and shoulders, while while the pectoral muscles will practically not participate in movement. Your shoulders will not say thank you for this. This way will provide a weak bench press and you will end up with undeveloped pectoral muscles.

3. No need to put your elbows strongly apart

Now that your grip is correct, your back is arched and your shoulder blades reduced, it’s time to remove the bar from the stops and lower it. Pretty naturally at this moment either put your elbows to the sides, or press them closer to the body. If they are too apart, the load will fall on the shoulders. If you keep them shifted a little closer, in the muscles of the back and chest are involved and, accordingly, will become stronger.

With elbows slightly pushed to the body, the movement will be more productive and more secure. It seems to me a good comparison this position of the hands with the position of the legs when a person sits on squatting if you move the center of gravity to the hips instead of the knees. When we do complex exercises, we always want the result was strong ligaments and strong muscles, and appeared the ability to calmly lift a lot of weight.

4. Target – midline of the chest

Now let’s talk about where the bar should be barbell when you lower it on your chest. You need to make sure that in the lowest point of the movement you don’t push it too close to neck or do not push it too far. Many bodybuilders old-school vultures are brought close to their throats, which makes them strongly place your elbows to the sides. For most of us it often seems unnatural: weight that can be lifted and reduced increased risk of shoulder damage.

On the other hand, if you lower the bar too far along towards the middle of the body, you risk losing control of barbell. To achieve a better result, the barbell should to fall directly on the line of the nipples. This will allow you to keep your elbows in position, distribute voltage correctly during move down and help make a jerk up.

Always lower the bar until it touches your chest. There is no point downstairs. Full development muscles depend on the correct movements.

5. Do not stop above

Now that you know the basic mechanics of barbell press movements, it remains only to talk about how to squeeze it up. Keep chest high, elbows in the correct position, shoulder blades compressed. Move with your back and chest muscles push the bar to the ceiling.

If you are doing a barbell to develop muscle, either you bodybuilder, I advise you not to stop at the top of the movement. Eliminating even a short stop, we ensure constant chest muscle tension and minimize stress on elbows.

In case you are a powerlifter, follow the requirements of your kind of sport. If you just want to be strong and cool look, take note of the above and spend the following training with greater benefit!

Exercise errors

1. Deflection in the lower back or “bridge”. It is usually used powerlifters, in order to achieve great results in power, since in this position, you start to press with your whole body, not only the muscles of the chest. But if your goal is to gain muscle mass, then do not bend in the lower back and work only with muscles breasts.
2. Strongly spread arms to the sides. This situation creates additional burden on the shoulder joints, no matter what OK.
3. Lowering the bar closer to the throat. In this embodiment, more the upper chest, triceps and shoulders begin to work.
4. Incomplete amplitude execution. With this performance you are not stretch the muscle sufficiently, thereby reducing the effect exercises.

Execution Options:

1. Narrow grip
2. Bench press lying on an inclined bench
3. Head down

In this exercise, the fundamental difference in technique for powerlifters and bodybuilders. In these two videos tells how to do bench press with a barbell in different styles for different purposes and one technique is different from other.

Powerlifting technique – video

Bodybuilding Technique Nuances

Related exercises:
Dumbbell bench press lying on a horizontal bench

Important! To prevent injury, follow proper boom press technique.

Video on the correct barbell press technique

Interesting topic:

1. Bench press lying on an inclined bench