However, the muscles worked in a bench press will vary depending on the variation.įor example, one study published in the Journal of Sports Sciences assessed the differences between muscle activation during a bench press using dumbbells, barbells, and a smith machine. The flat bench press primarily works your pectoralis major, triceps and anterior deltoids (fronts of the shoulders) but also the serratus anterior and biceps brachialis see some action. (Image credit: Getty images) Benefits of bench press and muscles worked As you exhale, contract your chest and shoulders and push the barbell with power upwards and lock out your arms at the top.Avoid bouncing the bar off your chest at the bottom. Unrack the barbell and track the bar over your chest, then slowly lower the bar toward your chest with control, allowing elbows to bend to the side under the bar.Retract your shoulder blades, pushing them back and down this stabilizes your elbows and shoulders and makes the lift more effective.Squeeze your glutes and quads and push the ground with your feet.Grip the bar slightly wider than shoulder-width in an overhand grip.If you have a spotter, they should be standing behind you, ready to catch the bar in case the lift fails.Your bar should be at eye level, no further behind than your forehead.A small mid-upper arch is good, but your core must be engaged, and try to avoid over-flaring your ribs and arching your lower back.Lay on your bench with your feet flat on the floor and your back and hips supported.Too low, and you’ll have to press the bar up before you even start. You don’t want to rack too high, as you’ll have to overreach to unrack and rerack the bar. Rack your barbell with only a micro bend in your elbows.(Image credit: Getty images) Step-1: Set-up
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