The bench press lying on a horizontal bench is a basic and very important exercise in bodybuilding, powerlifting and other strength training performed with free weights.
Content
This is one of the most important strength exercises, which is used to increase the mass and strength of the entire shoulder girdle. Included in the big three exercises, along with deadlifts and squats. Popular with many athletes.
Application
Its first use is the development and growth of muscle mass. Since the exercise is basic, the muscles of the chest, arms (triceps) and the anterior bundle of the deltoid muscles are worked out.
The second is, of course, power. It can be either training just to develop the strength of the pectoral, triceps and other muscles, or training directly on the bench press in order to progress in the exercise itself.
The last described version of the training, in turn, is a separate power discipline. It has its own standards, which are slightly different for different federations.
Bench press technique lying on the mass and relief:
- We take a starting position on a horizontal bench, press the buttocks to the surface of the bench, legs must be placed on the floor of the entire foot so that there is a feeling of stability:
- take the bar with an overhand grip slightly wider than the shoulders (the wider the grip, the more the chest works and the smaller the triceps, and vice versa, if you press in a power style, then the elbows are pressed to the body to increase strength);
- while lowering the weight, we take a deep breath, and turn the chest to meet the neck, the movement itself is performed smoothly;
- during the ascent, we exhale, the ascent itself must be fast to overcome the dead point;
If you are doing a bodybuilding-style exercise, then avoid arching your back, the so-called bridge, and do not tear your buttocks off the bench.
Classic bodybuilding version
Female variation
Power bench press technique:
- We take the starting position on the bench, having previously stood on the bridge. The upper fulcrum is the trapezoid, the lower one is the legs, the buttocks just touch the bench but are not a fulcrum. Legs can be placed in two versions - on a full foot or on socks.
- We accept the barbell from the serving partner or remove it ourselves from the racks;
- We take a deep breath, make a controlled lowering of the barbell on the lower part of the pectoral muscles;
- On the exhale, we press to the starting position;
- When lowering, we connect the back as much as possible;
- During the entire movement, we squeeze the neck as much as possible;
Let's analyze the TOP 5 mistakes in the power bench press.
You can also recommend the following chips:
- Wrap the bandages well around your wrists, this will help keep your hands straight and make it a little easier to work with large weights;
- Sometimes you can use a thick neck or extenders. When using a classic bar, pressure occurs on a small part of the palm, and when using a thickened bar, the weight is distributed over a large area, which is easier to perceive both by the hand itself and by all involved joints - carpal, elbow, shoulder;
To do this exercise correctly, you need to understand what options exist..
Bench press variations on a horizontal bench
Bodybuilding variation
A variation for bodybuilding and fitness is performed in order to isolate and maximize the pumping of the entire target muscle block. It is the quality of the work that is important here, and not the working weight itself.
Power Variation
Fully aimed at the maximum result in one (powerlifting) or several repetitions (folk or Russian bench press).
There are, of course, differences here. A more powerful bench is used. The help of a partner or the presence of special insurance or a power frame is also very desirable.
There are also differences in technology. Of the most distinct, this is the maximum deflection, it is also a bridge.
In a power frame
This alternative is more often used in strength training, performed inside a special simulator called a power rack. Here the bar in its original position is mounted on the frame stops, at such a height that it touches the chest.
Each repetition is done from the bottom point. This is the most efficient and safest option and does not require an assistant.
In touch
This option is used both in fitness and in the power version. The execution technique assumes that the chest press occurs immediately, without a pause, after her bar touches the chest. In powerlifting, competition technique often suggests that you can press up only after you pause briefly in the down position and receive the permission command to raise the bar up to arms outstretched.
Q&A about bench press.
What muscles work
Pectoralis major and minor, all three bundles of triceps, anterior deltoid, serratus and coracobrachial muscles.
What are the main benefits
Increase in strength and muscle mass of the entire shoulder girdle. This is an almost irreplaceable exercise.
What do you need for training
Stable horizontal bench with uprights and a straight neck.
Conclusions
This exercise must be present in your training, its importance can hardly be overestimated. It is simply necessary to build a powerful shoulder girdle.
Whichever version of the bench press you use, it should be at the beginning of the training of the pectoral muscles.
And choose the option and style of execution for yourself based on your goals and objectives.
