What are the essentials of the barbell bench press?

When exercising, many people will choose to use barbells to help themselves exercise. Barbells are a kind of exercise equipment. Such equipment can help people build muscles very well. Many men will use barbells to train chest muscles and abdominal muscles. Men with muscles are more attractive. Therefore, many men are not afraid of hardships and will also exercise their muscles. When exercising with barbells, you can use the bench press method. So what are the essentials of the barbell bench press?

Exercise 1

1. Buttocks and quadriceps exercises (requires heavy weights) 1. Prepare, maintain basic standing posture, adjust breathing and body balance. 2. Squat down steadily and grab the barbell; 3. Lift the barbell up along the body and place it on the part of the shoulder where the muscles are the most; 4. Tighten your abdomen and chest, keep your elbows vertical to the ground, tighten your shoulder blades back, bend your knees forward, sit your hips back, and your knees should not exceed your toes; 5. Exhale and return to the original position. Exercise to get a good figure 2. Back exercises (medium weight) 1. Reduce the weight and adjust the barbell to medium weight; 2. Prepare for the movement and adjust your breathing; 3. Lift the barbell close to your body with your elbows bent, but do not lift it above the height of your chest; 4. Tighten your abdomen while turning your elbows and squatting; 5. Stand up and lift the barbell, keeping it close to your body, and return to the original position. Let the barbell have close contact with your body. 3. Triceps exercise (light weight) 1. Hold the barbell with your hands narrowly, not exceeding the width of your shoulders; 2. Lift the barbell, and intentionally tighten your elbows inward; 3. Keep your upper arms still, and let your forearms fall vertically downward toward your forehead; 4. After returning to the preparatory position, lower your upper arms while keeping your forearms still, and clamp your elbows on both sides of your body. 4. Biceps Exercise (Light Weight)

Exercise 2

1. Bend your elbows and raise your arms upward, keeping your upper arms close to your body; 2. Return to the original position. 5. Thigh and calf exercises (optional) 1. Preparation; 2. Step your right foot back, keep your upper body vertical to the ground, and tighten your entire upper body.

; 3. Squat vertically with the angles of the calves and thighs both at 90 degrees, and the heel of the right foot always pointing upwards; 4. Return to the original position and switch legs. Barbell exercises to sculpt your curves 6. Shoulder exercises (light weight) 1. Warm-up (tuck in your abdomen, lift your chest, and lean your body forward, with your arms on both sides of your calves); 2. Pull up vertically, putting your strength on your shoulders; 3. Keep your upper body perpendicular to the ground, bend your elbows and fix them on both sides of your body; 4. Keep your abdomen tucked in, your chest lifted, and your arms open to the sides.

Exercise Three

BODYPUMP is a group barbell program that challenges every muscle group in your body. One of its routines is divided into ten sections, each lasting 5 minutes, and consists of appropriate weight, exciting music, strong will and loud shouts. Pursue maximum intensity within the specified time. High repetition movements can not only train your endurance, but also speed up your metabolism, quickly burn fat, increase self-confidence and make you healthier. Simplicity and fun are the characteristics of this project. Weight training can increase your bone density and reduce the likelihood of fractures.

The main movement of the exercise is to move the barbell up and down repeatedly in front of the chest, then lift it over the head and place it on the back, and then repeatedly lift it up and down behind the body. Usually barbell exercises use a standardized training method and perform a series of free weight exercises, which allows trainees to gain more passion from group barbell training. Sports weight loss file - barbell exercises Many barbell exercises are performed in a standing position, which will put weight on the muscle tissue in many parts of the body and consume calories through appropriate weight exercises, thereby achieving the effect of weight loss.

Barbell exercise can quickly burn fat, consume calories, quickly enhance muscle strength and endurance, effectively increase bone density, strengthen bones, improve human endocrine, strengthen the immune system, and improve human resistance. A 60-minute barbell exercise class allows men to burn an average of 556 calories and women to burn an average of 390 calories.

Suitable for people: Partially obese people

Slimming areas: chest and abdomen, waist and back, arms, legs, and buttocks. Coach's tip: During the training process, each practitioner can choose barbell plates of different weights according to their own physical condition. To exercise your arms, you can do barbell curls and push-downs. To exercise your legs and buttocks, you can put a barbell on your shoulders and do squats. To exercise your abdomen, you can put a barbell on your body and do sit-ups.

Coach Tips

1. Before doing barbell training, you need to do 10 minutes of warm-up exercises or jog for 10 minutes.

2. Prepare a bottle of water during training to avoid excessive loss of water in the body.

3. During training, you should choose and change the weight of the barbell according to the coach's requirements. Generally speaking, it is best for beginners to use a lighter barbell. Don't focus too much on the weight, but do every posture well. 4. When practicing squats, lunges and other movements, you should control your knees so that they do not exceed your toes, and always keep your chest up and your abdomen in.

5. People suffering from osteoporosis, joint sprains or other diseases should not practice easily. Training equipment: training gloves that can expose ten fingers can prevent slipping and prevent calluses on the hands from long-term friction.

When exercising with a barbell, it is recommended that you wear more convenient clothes to help you exercise. Suitable clothes will be more convenient when doing barbell exercises. When exercising with a barbell, you should also choose the barbell that suits you best and avoid choosing some barbells that are too heavy. Otherwise, you will not be able to lift them and the effect will be worse. If you want better results, you should choose the barbell that is suitable for you and persist in exercising.