What are the functions of the bench press barbell

The bench press barbell is originally used to train chest muscles such as the pectoralis major and pectoralis minor. In addition, there are muscles such as biceps and triceps. Generally speaking, if you want to train such muscles, the bench press barbell is a good way. If you persist in using this method to train, you will still be able to see some signs over time. The bench press barbell mainly develops the pectoralis major and upper limb extensor muscles. Once these two muscles are well trained, you will be able to see the muscles of the body.

Body posture: There are oblique push-ups[1], oblique push-ups, and horizontal push-ups. The upward push is about 30 degrees, and the downward push is generally about 20 degrees, focusing on stimulating the upper and lower parts of the pectoralis major respectively. However, no matter how the push is slanted, the middle part of the pectoralis major is under greater pressure. 2 Grip distance. The grip distance and balance can be adjusted when the arms are straight in the preparation posture. A narrow grip can be 10 cm narrower than the shoulder, which can focus on training the starting point of the pectoralis major, that is, the inner side of the chest, and the triceps; a wide grip can focus on training the outer side of the chest and the angle between the arm and the torso. When the elbow joints are clamped close to the torso, the triceps and deltoid muscles are under relatively greater force; when the elbow joints are opened, the force on the chest increases.

When a novice first practices bench press, his ability to control the barbell is limited, and the barbell is prone to tilting and the body swaying from side to side. This is because the pectoralis major, deltoids, and triceps have poor muscle sensation, and the supine posture of the exercise is also affected to a certain extent. Therefore, you can first use 12-15RM weight to experience the movement. Stay calm, don't panic, focus, deepen your breathing and slow down the speed and rhythm of your movements. While inhaling, lower yourself, imagine your pectoralis major muscles being stretched, and lift your chest to the limit. At the same time, keep your muscles tense and continue to exert force so that the horizontal bar only lightly touches your chest. The barbell should fall at the junction of the second and third ribs and the sacrum, which is slightly above the nipple. Because this point is on the tension line of the pectoralis major muscle, so that the pectoralis major muscle can exert maximum efficiency when it contracts. Pay attention to the accuracy of the lowering, feel it instead of looking down, and ask your companions to remind you. The strength of the chest muscles is much greater than that of the arms. When pushing up, you should start with the active contraction of the chest, driving the arms to lift the barbell while exhaling. In addition, tilting the head back slightly can help push up a slightly heavier barbell because the state reflex can cause the tension of the extensor muscles of the upper and lower limbs to increase. As you push the barbell up until your arms are straight, your chest will rise like a mountain. Your feet should be flat on the ground to help you maintain balance.

When doing bench press, you must have the protection and help of a companion. The protector stands behind the practitioner's head, grasps the horizontal bar with both hands to apply assistance or resistance to ensure that the barbell rises and falls at a uniform speed and avoids pauses. It is also necessary to point out in time whether the practitioner's grip on the bar is balanced, whether the trajectory of the barbell when pushing up meets the requirements, etc.

Generally, the bench press barbell itself is designed to stimulate muscles. It can be said that it simply stimulates the deeper muscles inside the body, so that the muscles on the body will slowly grow. However, if you want good-looking muscles on your body, you still need to exercise through specially formulated methods, so that you can have a satisfactory muscle shape.