For visitors to gyms it is useful to know all types of press. This exercise is designed to pump the pectoral muscles, back and shoulder girdle, so it should be included in the program for experienced athletes. In this article, we will consider the 4 best benches, their advantages and disadvantages.
Classic Look
To perform this exercise, you need to lie on a horizontal bench. Take the bar at arm’s length so that it is at the level of the center of the chest. Then gently begin to bend your arms in the elbows, lower the handle to the chest. On exhalation, lift the weight into the starting position with a sharp movement.
The alternative look is more convenient. It differs from the classic in that originally the bar is based on special insurance. That is, initially, the handle is strongly pressed upwards, after which it slowly descends on the limiters.
Classic Look
Press with feet on the bench
The process of execution is the same as in the classic bench press, only the feet are on the bench. Such an exercise is gentle for the spine, because the load is distributed. This type effectively pumps the muscles of the chest, shoulder girdle and triceps. Its only drawback is the lack of the opportunity to train with a lot of weight, unlike the classic look. Most often, such a press is performed by those who have back injuries.
Press with feet on the bench
French press
For additional training of triceps, use this type. To be more comfortable to perform the exercise and you can pump the inner and outer parts of the muscles, it is recommended to use a curved handle.
Note that this technique is dangerous for the elbow joints if it is not properly performed.
Lie down on a horizontal bench and grab the bar with a narrow handle. Put it on your knees and take it behind your head from this position. Check that your elbows are at the level of the forehead. From this position, start bending the arms so that the handle slightly touches the Crown, continue to extend the arms in front of you, but do not straighten them completely.
Dead presses
This type allows you to train with high weight with minimal load on the elbow joints. A distinctive feature of this bench is that the athlete is as insured as possible. The initial position of the handle is the limiters. The athlete removes the bar from the lock and raises it with a sharp movement upwards, where another fixation is located. That is, the next repetition begins from the top. The only drawback of this type is incomplete pumping of the pectoral muscles.
These are the best Bench Press, which are the most popular among athletes. Choose the technique for yourself so that you do not harm health and are comfortable to perform the exercise. Good luck !
Fitness and health 