What is the standard movement of the barbell bench press?

For everyone, a healthy body and a strong physique are very rare. As people's pace of life accelerates, they sometimes have to maintain a certain posture for a long time, which puts a heavy burden on the body. Doing so for a long time may also cause bone dislocation or other body problems. For men, exercising in the gym is a good choice. In addition, men's body shape needs to rely on some fitness equipment to exercise better. Barbells are common, so what is the standard movement of barbell bench press?

1. Flat barbell bench press Lie flat on the bench with your feet naturally placed 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 30-45 degrees. 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 your shoulders, and lift the barbell vertically 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 in reverse (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 training bench with your shoulders facing the barbell of the Smith machine. 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.

These are all methods that can be used when using barbells for fitness. You can choose the one that suits you according to your personal situation, but you must pay attention to using some protective gear during the exercise, or find a fitness coach to accompany you. After the exercise, also pay attention to muscle protection and apply some medicine. The intensity of exercise should be moderate and the intensity should be increased gradually.