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.