What is the correct posture for the barbell bench press?

Barbells, I believe people who exercise regularly know what this is. Barbells are a kind of sports equipment used for physical exercise. Many men will use this barbell when they want to build muscle. Barbells are of different sizes. People choose according to their needs. The way to exercise with barbells is to exercise with bench presses, but some people don’t know how to bench press like this, so what is the correct posture for this barbell bench press?

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.

The correct way to do the barbell bench press

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.

The correct way to do the barbell bench press

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.

The correct way to do the barbell bench press

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.

The correct way to do the barbell bench press

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.

The correct way to do the barbell bench press

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.

The correct way to do the barbell bench press

7. 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

8. 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.

Barbell exercises: Barbell bench press exercises can improve strength, balance and coordination.

The above is the correct posture for the barbell bench press. After knowing the exercise method, you will not be able to help but want to use the barbell to exercise your body immediately. The barbell is very effective in exercising muscles, but the posture must be in place when holding the barbell, and some movements must be standardized, otherwise the exercise will not have any effect. When using a barbell to exercise muscles, you must also combine other methods to strengthen the exercise.