A figure in shape is the result of diligent and regular work on your body. In Bodybuilding, there are several basic exercises aimed at working the muscles of the chest. In this article we will talk about the dumbbell press “pectoral” and “lifter” in the supine position. How to do it correctly, what to pay attention to?
Types of presses and their differences
There are a lot of exercises for training pectoral muscles with a barbell. The most common include “pectoral” and “lifter ” presses. From each other they differ in that:
With the “pectoral” the athlete works only the chest, and the bench press” lifter ” involves the use of as many muscles as possible.
The press “pectoral” is suitable for professionals, because it is designed for small and medium weights from 7 to 9 repetitions. “Lifter” uses limit weights, the number of repetitions is reduced to a minimum (1-3 times).
Good breathing
The effectiveness of any exercise largely depends on breathing. Do not focus too much on it and especially force artificially. With the bench press, follow these five rules:
Before training, perform a full warm-up, adjusting breathing.
Don’t get any air.
Inhale deeply by lowering the bar.
Hold your breath in the middle of the range of motion of the projectile.
A sharp sharp exhalation after the Press on the same “dead” point.
Important: do not exhale at the moment when the projectile is as close as possible to the chest, otherwise the shoulders will go forward and the balance of the body will be disturbed.
Exercise Technique
The athlete lies on the bench, feet clamped against the floor, feet shoulder-width apart.
The shoulder blades are reduced, the hips and buttocks tense, the pelvis is pressed against the bench.
The lower back is curved, the rib cage slightly exposed forward.
The athlete chooses a wide handle, takes the handle. Bring the bar to the line of the lower edge of the chest.
When the projectile barely touches the chest, it raises it.
For a few seconds, fix the bar at the top.
Return the projectile in place.
In Powerlifting, bodybuilders who took for themselves the most Weight Set World Records. Due to this, the technique of performing the exercise is slightly different from the classical one, contains some techniques with which it is possible to lift the maximum weight. Different muscle groups are connected to the work, and the amplitude of movements when climbing decreases. The bar is taken with the widest handle, raised 1 time along the vertical upward trajectory.
Recommendations to athletes
When working with large or medium weights in the supine position, you need to lean in the lower back. To quickly get used to this, first use a soft roller.
Lie down correctly on the bench. The eyes should be under the handle, otherwise the handle will hang the brackets during the press or it will be uncomfortable to remove/put them on.
Do not push alone if the store is not equipped with safety brackets.
Remove your hands from the handle only when the bar is securely fixed on the supports. Believe me, seeing a projectile break and fall on a bodybuilder, a deplorable sight.
The look is clearly directed to the handle, you can not turn your head.
If the weight with which you work exceeds the weight of your own body by at least 70%, use hand bandages. A one-time workout without bandages can proceed without consequences, but with regular execution of the bench press, the pain in the hands will not keep waiting.
Do not think that the belt will save you from back injuries. When performing the bench press, it absolutely does not protect, but is just a fashionable sports accessory.
Keep control of the process of lowering the bar. Don’t throw a bullet at your chest! Wrong actions are traumatic.
How to increase the effectiveness of exercise?
Tighten the handle with a closed handle.
Before starting the exercise, do not spend energy to hold the projectile on the weight, immediately start to the press.
Do not chase large weights, the main technique.
Chalk will help improve the grip of the bar with the palms.
Press bench: features and techniques of execution
Record holder
The world record for bench press in equipment was set by Ryan Kennely, the world record for bench press in equipment was set by Ryan Kennely, who lifted the weight in 486 kg, and without equipment, the world record was set by Kirill sarychev in 2015, who conquered the bar of 335 kg. There is a world record in children. It was installed by 11-year-old Mariana Naumova, she managed to lift a 60 kg bar with a bench press..
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