I believe that anyone who has exercised in a gym has seen the bench press equipment, and their impression is that they are a bunch of muscles shouting loudly. In fact, most people almost only use this equipment to exercise chest and forget about other fitness functions. This plate can also exercise the triceps brachii, and the effect is quite good.
Today, the editor will talk to you about the most common flat barbell bench press movements, including the technical movement process and points to pay attention to for the chest and triceps brachii.
Plate Barbell Wide Press
Area targeted:Pectoralis major
Action process:
1. Hold the barbell with both hands wider than shoulder width, with your thumb clasped on your index finger. A proper grip should make the forearms basically perpendicular to the ground at the lowest point of the movement.
2. Contract the chest muscles, and then slowly lower the barbell to the mid-chest, above the nipples, and inhale through the nose while lowering. The barbell does not touch the chest muscles at the lowest point but maintains a slight distance.
3. Don’t pause at the lowest point. Push the barbell directly above your shoulders while exhaling through your mouth. You can also hold your breath when pushing up to pass the stagnation point (when the pushing process is the most difficult) Then exhale.
Key points to note:
The trajectory of the barbell movement is not straight up and down, but at a small angle with the vertical surface, which can increase the stimulation of the upper chest muscles at the highest point. Here again, it is emphasized to maintain the correct posture of the shoulders when pushing up, and do not extend the shoulders. Pause for about a second at the top of the push to create a peak contraction.
