Correct barbell bench press technique

Nowadays, more and more friends in society are fascinated by fitness, because fitness can not only help us improve our physical fitness, but more importantly, it can also help us shape a very fit body. In the process of fitness, many people will choose barbells for exercise, because the barbell bench press method is a good way for us to train good pectoral muscles. So in order to make everyone's exercise effect better and better, let's talk about what is the correct movement of the barbell bench press?

The side press is one of the most common and effective ways to develop pectoral muscles. Due to different body postures, the bench press is divided into flat press, incline press and decline press. The main equipment used for bench press is barbell and dumbbell. When doing a barbell bench press, it is best to use a bench press rack that supports the horizontal bar.

1. Use the concentric contraction of the chest muscles to push the barbell upward; then lower it back at a constant speed to make the working muscle groups perform eccentric contraction (the effect of the exercise is mainly determined by the work done by eccentric contraction).

2. During the push-up process, the trunk of the body always remains fixed in a "bridge shape"; with the shoulder as the axis of movement, the chest muscles are used to exert force and work.

3. When pushing up the barbell with your arms straight, your chest should be upright and your shoulders should sink. When lowering back, your upper arms should move perpendicular to your torso and your forearms should move perpendicular to the ground. Avoid "hunching your chest and shrugging your shoulders", otherwise the effect of exercise will be greatly reduced;

Through the above introduction, I believe everyone has a certain understanding of the barbell bench press, so everyone must exercise according to this principle when doing this exercise. Also, if you want to exercise a very fit body, you must persist in exercising for a long time. Only long-term persistence can achieve the best results. It is also worth noting that you must pay attention to your ability while exercising, and choose the intensity that suits you according to your own conditions.