The Back bench press Similar to a flat bench press, except that it includes reclining on a Decreasing The seat that places your butt higher than your head.
To do the bench press, you’ll need a professional landing seat that places the back pad at about a 30-degree angle.
There is no doubt that bench press is an effective chest workout. However, it is also controversial.
Some people say it’s a lot better than flat pushups to build your lower chest muscles, giving your chest a fuller, fuller, and more attractive appearance. Others claim that it is no better than pressing a bench to build up your chest, and it is more likely to cause injuries.
Who is right?
The truth is, low bench press is a perfectly fine workout for the chest, but it is not as “good” or “bad” as many people think. It’s simply another viable alternative to bench press with its own set of pros and cons.
In this article, you’ll learn how to do just that Bench pressure dipped properly, The Muscles worked while bench pressing, The Declining bench press benefits and drawbacks, And more.
Decreased benefits of chest exercise and muscle work
Like flat bench press, the main The muscles work by bench pressing They are the chest, triceps, and shoulders. Search It demonstrates that the low bench press works perfectly targeting the lower chest and triceps and so does the backseat push up.
Contrary to what many people think, the bench press is down No Train down your chest Best From the flat bench press. It also does not “form” the bottom of the chest or burn A man’s breasts.
However, it is not so worst It’s a flat bench bench press and provides a fun way to mix up your workouts if you are bored of pressing flat and incline bench presses.
Bench press Is a little Less effective To train your front shoulder muscles (anterior deltoid) from flat bench bench press, which can be support or trick depending on your goals.
If you do business with Shoulder pain Or you want to focus on building your chest and are less concerned with building your shoulders, a bench press is a good option. If you want to build up your chest and shoulders, an incline flat bench bench press is a great option.
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Decline Bench Press versus Flat Bench Press
During the Bench press flatYou lie on a flat bench, feet flat on the floor, and press the weight straight away from your chest.
The incline bench press works the same way, except that the seat is tilted so that your hips are higher than your head, your feet are tied under the pads attached to the seat, and your head is pointing toward the floor.
As you know by now, low-pressure exercise is no better than a flat bench bench press for building the lower part of your chest, so why do people do it?
One of the reasons is that many people able to To use more weight on a low bench bench press than on a flat bench press, perhaps because of this It includes Shorter range of motion. While this makes exercise easier, it usually makes it less effective at building muscle, which is what one strikes against a low-pressure workout.
The second blow against bench press is that Not training Your shoulders are just as effective as bench presses. If you are not interested in improving your shoulder growth or are already doing a lot of other shoulder exercises, this isn’t much of a problem, but it does mean you get a little bit of a bang in building muscle. Buck with bench press retreat.
The third blow against the low bench press is that because your head is positioned under the rest of your body, it can sometimes cause lightheadedness. Sure, you are in this position only for a moment so it’s not a problem for most people, but it can happen. You can become dizzy while holding a heavy penis down your esophagus. . . unhealthy.
All of this is why I don’t usually recommend people to refuse a bench bench press – it simply doesn’t offer any major benefits that you can’t get from a flat bench bench press. However, if you are bored with bench presses or are already bench presses flat and want to use the low-pressure exercise as a supplement exercise in your workouts, that’s okay too.
How to refuse bench press As appropriate
The best way to do a bench press is with a dedicated low pressure bench bench.
These usually feature leg locks (platforms you hang your feet underneath) and are specifically designed for bench press, and Retracted bench press angle From 15 to 30 degrees.
If your gym doesn’t have a low pressure station, you can be satisfied with an adjustable seat that can be set as low as 30 degrees. Next, place the iron on staples about 2 to 3 inches lower than if you were holding it while lying in the seat with your elbows locked.
Step 1: setup
First, lie down on the seat, place your feet under the pillows (if available) and adjust your body so that your eyes are below the bar.
Then, while keeping your butt fixed on the seat, lift your chest up and squeeze your shoulder blades and squeeze them together. Your upper back should look like this:
Hold the tape with your hands a little wider than shoulder width apart, about 22 to 28 inches, depending on your machine.
Arch your lower back slightly, and separate the tape by straightening your arms to push the bar away from the hooks.
With your elbows closed, move the tape horizontally until it is directly over your shoulders.
The second step: get off
Keeping your elbows folded and in place, lower the tape to the bottom of your chest, above your nipples. The tape should move in a straight line down, not toward your face or belly button.
As soon as the tape hits your chest (TouchedUnconverted, you’re ready to go up.
Step 3: go up
With your shoulder blades down and compressed, your elbows folded, your lower back slightly arched, and your backside on the seat, push the bar to remove it from your chest.
The bar should move up a straight, but slightly tilted, path, moving toward your shoulders, and ending where you started during the descent: with the bar directly above your shoulders, where it is naturally more balanced.
Tip # 1: Don’t bounce the tape off your chest.
Control the weight as you descend and touch the bar to your chest, but don’t bounce it off the sternum. Allowing the weight to fall off quickly and bounce off your body not only makes exercise easier and less effective, it also increases the risk of injury. If you cannot lift the weight without wearing it off your chest, you need to reduce the weight.
Tip: Imagine that there is an egg resting on the sternum, and consider lowering the bar so that it touches the egg without breaking it before pressing the bar up.
You can learn more about why and how to control your rep’s rhythm in this article:
Should we lift weights quickly or slowly? The Quick and Dirty Guide
Second tip: push the bar in a straight line.
As the bar moves slightly diagonally (from the bottom of your chest to just above your shoulders), the path should be more or less straight (not vibrating horizontally in front of your chest). This will increase the efficiency of the movement, allowing you to lift more weight.
Tip # 3: Push your feet to the ground and flex your butt muscles
Consider pushing your feet to the floor, “pulling” them into the floor, and flexing your butt muscles (while keeping your butt on the bench).
Many people focus on the upper body during pressure to the point where they allow the lower body to relax and change position. These incisors – stretching your feet into the ground and bending your butt muscles, creates tension in your lower body, which stabilizes your torso and helps you squeeze more weight.
+ Scientific references
- Saeterbakken, AH, Mo, DA, Scott, S., & Andersen, V. (2017). The effect of bench press training variations in competitive athletes on muscle activity and performance. Journal of Human Kinetics, 57 (1), 61-71. https://doi.org/10.1515/hukin-2017-0047
- Barnett, C, Keepers, P, and Turner, B (second). Effects of Differences in Bench Press Exercise on an EMG …: The Journal of Strength and Conditioning Research. Retrieved April 4, 2021, from https://journals.lww.com/nsca-jscr/Abstract/1995/11000/Effects_of_Variations_of_the_Bench_Press_Exercise.3.aspx
- Lauver, JD, Cayot, TE, & Scheuermann, BW (2016). The effect of seat angle on upper limb muscular activation during bench press. European Journal of Sport Sciences, 16 (3), 309-316. https://doi.org/10.1080/17461391.2015.1022605
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