Bench Press Bar

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This Bench Press Bar exercise develops the chest. Coated develops is a basic exercise, poly articular which involves two joints, the elbow and the shoulder and allows you to work the entire torso, not just the chest.

It is a movement that assesses muscle strength of upper limbs and is used in power lifting competitions.

 

muscles

He asks the core muscles, mainly large and small pectoralis major, anterior deltoid, triceps. Other muscles involved depending on how you do the exercise, to position and maintain balance as the latissimus dorsi, serratus anterior, arm muscle brachial camisole, glutes, lower back and abdominals.

 

Running the exercise

Starting position lying on the bench developed lying. The bar resting on the supports is at eye level. Place hands on the bar overhand, separated by a distance slightly greater than shoulder width. Bend the legs and cast off for the lumbar well bonded to the bench and do not arch your lower back. You can also put your feet on the edge of the bench or flat on the ground for more balance, but it will then monitor the curve of the lower back.

Unhook the bar from the racks and immobilize arms outstretched. It is then at the top of the chest. Slowly lower the load by controlling up to graze the chest (nipples), then go back to the original position. Note that the movement of the bench is not strictly vertical. Lower the bar slowly on media with the help of partner.

breathing

Inhale when lowering the bar and exhale when you go back to the starting position.

It is not recommended to block breathing during the difficult phase, however, this maneuver helps to stabilize the torso and provided a solid foundation for the muscles of the shoulders and chest. Exhale after passing the difficult phase to lower the pressure caused by the respiratory blockage.

Safety Information

If you are working with heavy loads, it is necessary that a partner helps you because you can be stuck under the bar and serious injury see stay. If no one can tell you, working with dumbbells.

 

There are several options for the placement of the legs. Here are three:

Bend knees and fold the legs to have well glued to the bench and lower back does not arch your lower back. This position can cause balance problems in the beginning.

Bend your legs and put your feet on the edge of the bench, which limits the arch of the lower back and to have a correct balance.

Ask your feet flat on the floor for more balance, but it will then monitor the curve of the lower back, contract your abs and do not take off the buttocks. If you take off the buttocks during the concentric phase, you accentuate the curve of the lower back and create significant pressure in the vertebrae and inter vertebral discs. This can lead to pinching discs and herniated discs.

 

For taking the bar, two possibilities:

If you break your wrist, the bar is now in the palm of the hand, thumb should be under the bar to rest on the axis of the forearm.

If you do not break the wrist, thumb should not be in the bar above to prevent it from slipping, escapes the hands and minimize tensions at the wrist joint (compression of the wrist).

 

Lower the bar slowly without making it dangerously bouncing on the rib cage.

Do not change position during the execution of the exercise. Practitioners writhe often seen in half to get to finish their series.

 

variants

Lying can make developed using dumbbells or a bar on flat bench, inclined or declined. There are also machines in gyms where you work sitting or standing as the Smith machine. They can be an alternative to the bench at the free bar.

It is possible to carry out the exercise with elbows along the body rather qu’écartés like on the demo. This will bring the work on the front of the shoulders.

The more hands closer, more triceps will be sought. Note that the tight grip, elbows apart bust seeking over the sternal part (inside the chest).

You can bring the bar to the neck, it will ask the more the higher part of the chest (clavicle).