Barbell Bench Press

Barbells are something that many people know about, but not everyone uses them to exercise. When exercising with barbells, men's muscles will stand out faster during exercise. Men are most attractive when they have muscles. So in order to show their charm, men will think of using the barbell to do bench press to build muscles, but this approach is also difficult. Let's take a look at the movements of the barbell bench press.

Starting position: Lie on your back on an inclined board at 30o-40o, with your feet flat on the ground, your upper back and shoulders pressed against the bench, your abdomen tucked in and your chest lifted, your palms facing up, your grip wide apart, and your hands raised vertically to your shoulders.

Action process: Stretch your arms straight and support the barbell above your shoulders. Inhale as you lower it to the top of your chest (close to your collarbone). As soon as the bar touches your chest, do the push-up movement, exhaling while pushing up.

Starting position: Do not place the dumbbells too low; your upper arms should be parallel to the ground or slightly lower.

During the upward push, the wrists can be slightly flexed to put more pressure on the upper chest and reduce excessive involvement of the deltoid muscles. Because it is an incline position, the weight of the dumbbells should be slightly lighter than that of the supine dumbbell press.

Incline Press: When pressing, your hands should be placed slightly below your shoulders to keep the weight centered on your upper chest.

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.

The correct way to do the barbell bench press

Barbell supine pull-up

Lie on your back on a flat bench and hold a barbell with both hands above your chest. Lower the barbell behind your head until you feel a noticeable stretch in your chest. Slowly pull the barbell back to the starting position and repeat.

The correct way to do the barbell bench press

Incline bench press

Lie on a 30-degree incline bench between two low pulleys and hold the "D"-shaped handles with your palms facing each other. Keep your elbows level with your shoulders, then pull upward, bringing your hands together. Slowly return to the starting position and repeat.

Precautions

Generally, a wider grip is used, and the bar is lowered to the clavicle. This method allows the chest muscles to be more powerful.

Lie on your back and hold the barbell symmetrically with both hands with a wide grip. Lift the barbell until both arms are fully extended. Don't hold it too tightly with your fingers (to prevent your forearms from being too tense). Lower it slowly and steadily while inhaling. During the lowering process, fully open your upper arms. The barbell falls above your nipples, close to your chest but not pressing on it, fully stretching your chest muscles. Pause for a moment, then lift it until both arms are fully extended. At the same time, consciously contract your chest muscles and exhale during the lifting process.

During the entire process, you should keep your chest up and arch your waist, but your hips should not leave the bench.

After men understand the method of barbell bench press, they can practice it in their daily life. If they master the basic essentials, they will gradually become more and more familiar with it, and this method will become more and more successful. However, when exercising with a barbell, they must pay attention to the methods and techniques, and must ensure the standardization of the movements. If they do not take it seriously, even if they do it, it will not have much effect.