What is the function of the barbell bench press

What is the function of the barbell bench press

As we all know, barbell is the most common sports equipment in our gym. Barbell has many benefits. We can use barbell to keep fit and improve human immunity and disease resistance. There are many ways to exercise with barbell. A common barbell exercise method is bench press. So what is the role of barbell bench press? If you want to know the answer to this question, let's take a look at the introduction below.

Practicing barbell bench press can increase the muscle mass of the chest, stimulate the chest muscles, have a better muscle building effect, and create a handsome man with a good body.

1. Flat Barbell Bench Press

Lie flat on the bench with your feet flat on the ground. Adjust the front and back position of your body so that your eyes are directly under the barbell on the bench press rack. With your grip slightly wider than shoulder width, remove the barbell from the bench press rack. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

2. Decline Barbell Bench Press

Lie on a decline bench at a 30-45 degree angle. With your grip slightly wider than your shoulders, lift the barbell straight up toward the ceiling. Slowly lower the barbell to below the nipples until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

3. Incline Barbell Bench Press

Lie on an incline bench with your grip slightly wider than shoulder width and lift the barbell straight up toward the ceiling. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

4. Reverse grip flat barbell bench press

Lie flat on the bench press bench, hold the barbell with both hands (thumbs facing outwards), with the grip slightly wider than the shoulders, and take the barbell off the bench press rack. Slowly lower the barbell until it almost touches the middle of your pectorals. Then push the barbell back to the starting position and repeat.

5. Smith Machine Flat Bench Press

Lie on a flat bench with your shoulders facing the Smith machine bar. Grip slightly wider than shoulder width and lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

Note: When doing pull-up exercises, you should not only pay attention to the muscle contraction process, but also pay equal attention to the muscle stretching process. When restoring, you should control the speed and maintain stability.

6. Wide-grip push-ups

Stretch your arms straight and place your hands on the ground, about 15 cm wider than your shoulders. Keep your legs straight and your feet together. Slowly lower your body until your chest almost touches the ground. Return to the starting position and repeat.

Barbell exercises: Experienced fitness enthusiasts like barbell exercises, which are more suitable for heavy weight training.

Note: Keep a wide grip. A wider grip (at least wider than shoulder width) will better target your chest.

In the above article, we introduced a kind of sports equipment that is easily seen in the gym, that is, the barbell. We know that there are many ways to exercise with a barbell. Using a barbell bench press can increase chest muscles, etc.

<<:  What is the correct way to do the barbell bench press?

>>:  How to do the standing dumbbell hammer curl

Recommend

What are some exercises to train your waist?

The training of waist muscles is often neglected ...

Do women need to wear underwear when wearing yoga clothes?

When practicing yoga, you should wear loose cloth...

What are the most effective ways to exercise your arm muscles?

Men with strong and muscular arms will appear mor...

How many calories does skipping burn?

Rope skipping is a very popular sport in our curr...

How to exercise to grow taller

The healthy growth of children is one of the key ...

How to lose calf muscle mass?

Calf obesity can be divided into several types, m...

Football Rules

Football is a very common game. There are many ru...

What are the benefits of yoga for women

With the development of our lives and the pursuit...

Belly fat burning exercise method

The ugly belly has always troubled many people, a...

What are the benefits of running?

Running is a sport that everyone knows. It is the...

What is the jogging speed on a treadmill?

Many people like to use some fitness equipment to...

This is best done when a couple does it together

Losing weight requires motivation. Losing weight ...

What kind of exercise can you do on a daily basis?

Exercise is very important for each of us. We can...

Swimming more often when you have diabetes can bring you unexpected benefits

Swimming in summer is one of the most popular for...