Unlike most barbell exercises , the bar should not move in a vertical line. Start directly above your shoulders and move downwards in a diagonal line to touch the middle of your chest. Grab the bar with your thumbs around it and squeeze it as hard as you can. This will help generate more force and recruit more muscles. Oh, and don't forget the rule of thumb: wrap them around the bar. As you drive your head, upper back and glutes into the bench, you need to do the same with your feet on the floor.
This creates total-body tightness that allows your muscles to fire at their maximum potential. Your shoulders and upper back should also be in contact with the bench for the duration of the set for stability purposes. Squeeze your shoulder blades together as you lower the bar to your chest. If you want to bench heavier, though, these exercises will help you by strengthening some of the key supporting muscles that work with the chest to lift and lower the bar.
Benching with a narrow grip shifts the emphasis to your triceps while safeguarding your shoulders. Grip the bar with your hands roughly shoulder-width apart, then bring it down to your chest, keeping your elbows tucked in to your sides. Pause, then press it back to the starting position. Lie on an incline bench, gripping a barbell with an overhand grip. Plant your feet on the floor. Lower the bar towards your chest, then press it back up to the start. The main function of the pecs in pressing moves is bringing the arms towards the centre of your body.
Lie flat on the bench with your feet planted on the floor, holding a dumbbell in each hand. We talked to pros for…. Looking to take chest day to a new level, but unsure what kind of bench press is best?
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Holding your arms in the wrong position, not establishing the correct muscle-mind connection and holding the weight incorrectly can all result in injuries and not sweet, sweet gains. The bench press is one of the BIG 5 exercises that can give you a full body workout and is an essential upper body compound exercise that work your arms, shoulders and — of course — your chest muscles or pecs if we're getting scientific. You can't be careful enough when working with big weights.
During barbell bench press, you place your body head, neck, etc. If it slips or falls, you can seriously injure yourself. Best way to avoid injury is to get a training buddy who can spot you when you perform bench presses. Second best thing is to set the bench up so even if you can't lift the bar up, you can safely slide out from under it.
Check that the fasteners are on and the weights are secured properly on both ends. And always, always warm up before exercising and make sure you don't push your muscles too much. Rest is equally as important as the exercise itself. Needless to say, you can also focus on each of the areas individually the bench press works: we have the golden rule to follow to get bigger shoulders as well as the secret to get bigger arms.
And, you know, you can always just concentrate on building big biceps too. To perform a barbell bench press, load the bar up with the weight plates you would like to use and secure both sides with the spring collars.
Both sides of the bar have the same amount of weight on it. Lay down on the weight bench with your head resting under the bar, feet on the ground. Place your hands on the bar, a bit further than shoulder width apart.
Use an overhand grip palms facing towards the feet and engage your core. You want your feet to dig into the floor a bit, make sure they are firmly pressed down before you lift. As you exhale, push the bar up off the rack and extend your arm fully. Inhale as you lower the bar down to your chest, tucking your elbows in slightly.
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