Barbell Bench Press
The Bench Press, also known as the Barbell Bench Press or Chest Press, is an essential fundamental exercise for targeted chest muscle development. This exercise can be performed with various equipment, such as barbells, dumbbells, or on the Smith machine. While the Dumbbell Bench Press offers greater freedom of movement, significantly more weight can be lifted during the flat Bench Press with barbells.
Necessary equipment
Barbell Bench Press - the correct execution
- Start lying on the flat bench
- Grab the barbell at least shoulder-width apart
- Pull the shoulder blades backwards (retraction, depression)
- Stabilize your shoulder blades by bending the barbell upwards
- Lift the barbell out of the horizontal bar and hold it over your chest with arms extended
- Bend your elbows and lower the barbell under your sternum
- Your arms are spread about 45 degrees from your body
- Go as low as the barbell touches your chest
- Press the barbell up until your arms are maximally extended
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates
The exercise Bench Press is intended to be used as a hypertrophy exercise.
Which muscles are trained by Bench Press?
Primary trained muscles for Bench Press
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Bench Press
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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Similar exercises to Bench Press
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Diamond Push Ups
Diamond push-ups, also known as diamond push-ups, are an intense variation of classic push-ups. In this exercise, the hands are placed close together, with the thumbs and index fingers forming a diamond or triangle shape, which puts particular emphasis on the triceps.
Archer Push Ups
Archer push-ups, also known as archer press-ups, are a challenging variation of the classic push-up. They primarily target the upper body while also engaging the core muscles through the lateral shifting of weight. One side of the body bears more weight while the other remains extended, resulting in an asymmetrical load. This exercise requires good body control.
The archer push-up can be seen as a precursor to the one-arm push-up, where a greater portion of the body weight is also supported by one side.
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