What are the correct ways to do the barbell bench press?

The barbell bench press can exercise many muscles, such as the pectoralis major, triceps, deltoids and other parts, especially the triceps and pectoralis major. Generally, beginner fitness enthusiasts are not very familiar with the bench press barbell. If they can do this movement well, the muscle training effect will be better. When beginners perform the barbell bench press, the head, back and buttocks should be kept close to the bench, the force should be applied evenly, and the arms should flex and extend at the same time. When training, do not use external force from your feet, back, or buttocks. This will better stimulate the muscles in your chest and arms. If you insist on exercising every day, you can quickly grow beautiful muscles.

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.

When doing the barbell bench press, you should choose a weight that you can bear. It is best to have a partner to protect you to avoid injury. As a beginner, when doing the barbell bench press, stop when the barbell is 5 cm away from the chest. It is easy to tear the chest muscles if the barbell is placed on the chest. So exercise correctly.