A large number of people, during the first class in the gym, try to understand how to make a press bench correctly. Someone asks the coach, someone watches the video on the Internet, and someone tries to learn all the basics by yourself. In this article, we will consider the principle of carrying out this exercise.
Correct execution
This exercise is optimal for athletes who want to develop the muscles of the chest and increase the weight of the whole body. It also engages the anterior deltas, triceps and widest back muscles
Consider several classic variants of dumbbell presses lying on the chest. Such techniques are basic and allow athletes to work the chest section as best as possible.
When performing a classic Press on a horizontal bench, sit comfortably on the simulator. Before starting the exercise, you need to decide on the take. The classic version – the hands are located at a distance of 50-60 cm from each other. Connect the shoulder blades together, pressing them firmly against the plane of the bench. The legs serve as a support, so place them shoulder width apart. Slightly spread the feet to the sides for better fixation. Body try to keep tense. Gently remove the bar from the racks, before starting the approach, it should be at eye level. Lower the bar in the middle of your chest, then lift and lock it at eye level. Elbows should be in a natural position, do not bend them to the sides and do not press them against the body. Keep your wrists tight and control the projectile.
To isolate the muscles of the triceps during the lifting of the bar, do not extend your elbows to the end.
This will maximize the load on the chest and relieve the load from the stabilizers.
Other techniques
The catch with the bench press has several varieties. The traditional is medium, it is at the heart of many exercises. To move the load on the internal or external parts of the chest, it is recommended to narrow and expand the handle accordingly. Do not forget that you can make presses with an inverted handle.
Simplified press bench
If we flex the upper back, we reduce the amplitude of the movement of the bar. Expose the chest forward, reduce the shoulder blades, legs to the maximum against the floor. Dumbbell press with such a technique of execution occurs in powerlifting, which allows you to increase the working weight when performing this exercise.
To remove the load from the back and effectively work the muscles of the chest in isolated mode, lift your legs or place them on a bench. Good results were shown by athletes who performed a bench press lying in the maximum amplitude. Exercise is suitable for people with problems with the spine, since there is a uniform distribution of the load on the buttocks, the area of the shoulder blades and the nape.
Technique using a bench
Now we will figure out how to make a press bench lying on a bench at an angle. This option differs from the classic only by the inclination of the projectile. This technique will move the load on the upper part of the chest and the anterior deltas. Fix the exercise bench at an angle of 30-45 degrees. Take the projectile with a wide or medium grip. The larger the angle of inclination, the wider the hands on the bar. When placing hands with an average handle, we try to achieve the maximum amplitude. The wide grip allows to reduce the amplitude and increase the working weight. Make a small deviation in the back and bend the chest. Make sure that before starting the approach, the shoulder blades are reduced and well laid on the plane of the simulator. Strain the press, fix the legs on the floor. Check that your heels do not come off the surface of the floor when performing presses. On inspiration, try to lower the bar slightly below the collarbones. Hold on to the lowest point for a while. Exhaling, completely straightening the arms, bring the bar back to the starting position. This exercise is well suited for people who want to effectively work the upper part of the chest and give it shape and relief.
By connecting your daily exercises with a dumbbell press lying down head down on an exercise bench with a free weight, you can significantly increase the mass and volume of the muscles of the chest. The rare use of this technique is associated with a high probability of joint damage. Before doing this exercise, take care of the insurance. Ask the coach to observe you and hold the bar if necessary. You need to install the bench at an angle of 20-45 degrees and lie upside down. Hang your legs on special rollers, place your hands on the handle to the width of the shoulders. Remove the bar from the supports and get a stable position of the whole body. Inhaling, slowly lower the bar into the area of the solar plexus. Performing the exercise at a slow pace will achieve the maximum result. On exhalation, return the bar to the starting position. In no case do not remove the head from the bench and monitor the stable position of the whole body.
One of the effective techniques of interest even for experienced athletes is the Guillotine style dumbbell press bench. The peculiarity that distinguishes this exercise from others is that the bar does not slowly descend to the chest, but to the pelvis. Do not let the handle touch the throat, try to hold the bar a few centimeters from the neck. Exhaling, return the bar to its starting position. This exercise maximally works the upper chest and loads the front of the deltas. Be careful, this technique is very dangerous for beginners, so ask yourself to make sure.
Another excellent technique for bench press is the use of the Smitt machine. This simulator controls the amplitude of movement, which allows you to concentrate all the load on the muscles of the chest.
Massive and embossed chest – the dream of every athlete. The dumbbell press in the lying position is the best exercise of the chest, but its technique of execution should be perfect. Only in this case you will get the desired result.
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