Guide for Beginners (II): Bench Press

To learn a little more about exercises that are usually indicated on a routine and can perform in the gym to work different muscles of the body, we continue with our Guide for beginners and today we will describe a widespread practice, it is of the bench press.

Performance of the bench press technique

To start the implementation of the exercise It is necessary to lie on a flat bench with the glutes, hips and shoulders on the bench. Feet must rest on floor, separate a little beyond the width of the shoulders. Hands must take the bar so that palms face forward, i.e. in pronation, and separate slightly beyond shoulder width.

Arm and forearm should form an angle of 90 °, so we must Flex the elbow so the bar taken with hands is exactly on top of the chest.

From there we must inspire and slowly lower the bar to the chest, without taking off the back of the Bank. Once the bar is on the chest must push upwards as we exhale and slowly raise your arms.

The exercise can be done dumbbell or barbell, in specific machine, on flat, inclined or declined bench or bench with bar on the head support, specifically for press.

You can also elevate the legs to ensure the support of the lower back of the back on the bench, although this position generates more instability and is recommended only with mild loads.

Muscles that we work with bench press

With bench press We require mainly the pectoralis major, Although it is also claimed the work of the pectoralis minor, the triceps, the deltoid earlier, the serratos and the coracobrachialis.

If we separate most hands to take the bar will work outside of the pectorals, while with a narrower shoulder width grip, we can work the middle of the chest and if elbows are placed parallel to the body during the execution of the movement work will focus on the anterior deltoids.

Common mistakes when doing bench press

  • Arch your back and peel of the Bank to raise the bar. This can damage the back to try to help us bowing it, where we took off to the lumbar support point.
  • Make sudden movements and bounce. To be a body-building exercise results will be better and safer movement if we avoid bouncing the bar against the chest, as well as if we avoid kick back with the bar, the best is make a motion controlled during the entire exercise, so they work before these muscles and avoid injury.
  • The elbows down to waist. So that the work of the chest is correct, the elbows must descend aligned with shoulders and we must not pull arms towards the waist down the bar.

Gallery

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