Bench press from the chest while lying - an exercise aimed at working out the entire chest. In this exercise, all three areas of the pectoral muscles (top, middle, and bottom) are included in the slave. In addition, many support groups are still involved. This movement is the most essential exercise in bodybuilding for the muscles of the chest.
This guide will help you learn how to do the bench press with a barbell and achieve high results in gaining mass and strength. Lower your legs from the bench to the floor, settle down more tightly, bring your shoulder blades and take the bar with a closed grip.
The most famous exercise of the three that weightlifters perform in order to develop strength and gain mass of the pectoral muscles is a bench press. It's easy to do, isn't it? All you need to do is lie down on the bench, remove the barbell from the rack and have nothing to think about ... until you hurt yourself.
Attention: in order to lift a large weight, it must be lifted correctly.
Below are 5 points, paying attention to which, you can develop the muscles of the chest, arms and even the back and, therefore, will become much stronger. However, think carefully: 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
Lie on a bench so that your eyes are at the bar. Press the buttocks and lower back against the bench and do not tear them off throughout the exercise. Rest your feet on the floor.
Take the bar with a grip slightly wider than the shoulders and remove from the racks. Start to lower the bar under control to the level of the lower chest.
Lower the bar until you touch your chest, then squeeze the weight up with force.
Keep your hands at about 45 degrees to your body. Do not press your elbows against the body or push them apart. Horizontal barbell press is an exercise in which you can’t rush and do it at speed, otherwise you may get injured.
Also watch your breath, while inhaling - lower the shell down, while exhaling - squeeze.
- 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. Do not be shy.
- Sometimes your hands sweat and start to disperse, which disturbs you from concentration. To avoid this, you can smear your hands with chalk.
1. Watch the grip
First of all, we’ll figure out how to properly take the bar while lying down, despite the fact that the width of your grip is mostly a matter of personal preference, a clearly calibrated distance will distribute the load on the shoulders and muscles of the chest and arms correctly. Too wide a grip will give excessive tension to the shoulders; too narrow grip can adversely affect the elbows.
Unfortunately, that grip that is ideal for you may not be suitable for another. Experiment until you find the optimal width for yourself. If you feel pain in the shoulders or elbows, then the grip is either too wide or too narrow.
Further: To make the grip more convenient, you can hold the bar of the bar, grasping it from above with the thumb, or take it with an “open grip”, which is also called a “grip for suicides”. Here again, the choice is yours, but with the "open grip", as I was convinced from my own experience, a strong load on the wrists is created. I recommend still grabbing the bar, covering it with the thumb on top, 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 the exercise. Thus, the load will move to the upper back and trapezius muscle. You will feel the need to squeeze the shoulder blades, as if to touch one shoulder blade to another. This is of great importance 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 the pectoral muscles will practically not participate in the movement. Your shoulders will not say thank you for this. This method will provide a weak bench press, and, ultimately, you will remain with undeveloped pectoral muscles.
3. No need to put your elbows strongly apart
Now that you have the correct grip, the back is bent, and the shoulder blades are lowered, it's time to remove the bar from the stops and lower it. It is quite natural at this moment to 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 moved a little closer, the muscles of the back and chest are involved in the movement and, accordingly, will become stronger.
With elbows slightly pushed to the body, movement will be more productive and safer. It seems to me a good comparison of this position of the hands with the position of the legs, when a person is squatting, if you transfer the center of gravity to the hips instead of the knees. When we do complex exercises, we always want the result to be strong ligaments and strong muscles, and the opportunity to calmly lift a lot of weight.
4. Target - midline of the chest
Now let's talk about where the bar neck should be when you lower it onto your chest. You need to make sure that at the lowest point of movement you are not moving it too close to your neck or moving it too far. Many old-school bodybuilders bring the neck close to their throats, which forces them to place their elbows strongly apart. For most of us, this often seems unnatural: the weight that can be lifted decreases and the risk of shoulder damage increases.
On the other hand, if you lower the bar too far towards the middle of the body, you risk losing control of the barbell. To achieve a better result, the bar should lower directly to the nipple line. This will allow you to keep your elbows in the right position, properly distribute the voltage while moving down and help make a jerk up.
Always lower the bar until it touches your chest. There is no point downstairs. The full development of the muscles depends on the correct movements.
5. Do not stop above
Now that you know the basic mechanics of the bar bench movements, it remains only to talk about how to squeeze it up. Keep your chest high, elbows in the correct position, shoulder blades compressed. Move with your back and chest muscles, push the barbell to the ceiling.
If you are doing a barbell to develop muscle, or you are a bodybuilder, I advise you not to stop at the top point of movement. Eliminating even a short stop, we provide a constant tension of the muscles of the chest and minimize the load on the elbows.
In case you are a powerlifter, follow the requirements of your sport. If you just want to be strong and look cool, take note of the above and conduct the next workout with greater benefit!
- Deflection in the lower back or “bridge”. It is usually used by powerlifters, in order to achieve great results in strength, because in this position, you start to press with the whole body, and not just with the muscles of the chest. But if your goal is to gain muscle mass, then do not let the lower back flex and work only with the chest muscles.
- Strongly spread arms to the sides. This situation creates an additional burden on the shoulder joints, which is good.
- Lowering the bar closer to the throat. In this embodiment, the upper chest, triceps and shoulders begin to work more.
- Incomplete amplitude execution. With this performance, you do not stretch the muscle enough, thereby reducing the effect of the exercise.
- Narrow grip
- Bench press lying on an inclined bench
- Head down
In this exercise, the fundamental difference in technique for powerlifters and bodybuilders is. These two videos tell you how to do the bench press with the barbell in different styles for different purposes and how one technique differs from another.
Powerlifting technique - video
Bodybuilding Technique Nuances
Dumbbell bench press lying on a horizontal bench
Important! To prevent personal injury, follow proper bar bench press techniques.
Video on the correct barbell press technique