Purpose of the exercise
This bodybuilding exercise develops the chest. The bench press is a basic, poly-articular exercise that involves two joints, the elbow and the shoulder, and allows you to work the whole bust and not just the chest.
This is one of the movements that can be used to evaluate the muscular strength of the upper limbs and is used in athletic strength tests.
It solicits the muscles of the trunk, mainly the large and the small pectoral, the anterior deltoid, the triceps. Other muscles intervene according to the way of carrying out the exercise, to position oneself and to maintain the balance like the big dorsal, the large serratus, the muscle of the caracar arm, the glutes, the lumbar and abdominal muscles.
Execution of the exercise
Starting position lying on the bench press bench. The bar on the supports is at eye level. Place hands on the bar in pronation, spaced a distance slightly greater than the width of the shoulders. Bend the legs and fold down to have the lumbar well glued to the bench and do not arch the 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 camber of the lower back.
Unhook the bar of the supports and immobilize arms extended. It is then at the level of the top of the pecs. Lower the load slowly, controlling it to the pectoral (nipples), then back to the initial position. Note that the movement of the bench press is not strictly vertical. Rest the bar gently on the supports with the help of the partner.
Inhale while descending the bar and exhale as you return to the starting position.
It is not recommended to block breathing during the difficult phase, however this maneuver helps stabilize the bust and provides a solid foundation for the muscles of the shoulders and chest. Exhale after having passed the difficult phase, to lower the pressure caused by the respiratory blockage.
If you work with heavy loads, you need a partner to assist you because you can be stuck under the bar and seriously hurt you stay there. If no one can assure you, work with the dumbbells.
There are several possibilities for the placement of the legs. Here are three:
• Bend your knees and fold your legs to have the lumbar well glued to the bench and do not arch the lower back. This position may pose balance problems at the beginning.
• Bend your legs and put your feet on the edge of the bench, which limits the arching of the lower back and have a proper balance.
• Lay your feet flat on the floor for balance, but you will need to watch the arch of the lower back, contract the abs and do not take off the buttocks. If you take off the buttocks during the concentric phase, you accentuate the arch of the lumbar region and create significant pressure on the vertebrae and intervertebral discs. This can lead to pinching discs and herniated discs.
For the taking of the bar, two possibilities:
• If you break the wrist, the bar is in the palm of your hand, the thumb should be under the bar to rest on the forearm axis.
• If you do not break your wrist, your thumb should not be under the bar to prevent slipping, slipping off your hands, and minimizing tension in the wrist joint (wrist compression).
Lower the bar slowly without bouncing dangerously on the rib cage.
Do not change position while performing the exercise. Practitioners are often twisted in pairs to finish their series.
You can do bench press using dumbbells or a bar, on a flat bench, inclined or declined. There are also machines in the weight rooms where one works sitting or standing like the Smith machine. They can be an alternative to the bench press at the free bar.
It is possible to perform the exercise with the elbows along the body rather than apart as on the demonstration. This will bring the work on the front of the shoulders.
The closer we get, the more the triceps will be solicited. Note that the tight grip elbows away bust solicits more the sternal part (the inside of the pecs).
You can bring the bar to the neck, it will solicit more the upper part of the pecs
Purpose of the exercise
Everyone has already practiced this exercise of bodybuilding at least once, it is a classic of the kind, which allows to work the whole bust.
It mainly involves the pectoralis major, the anterior deltoid and the triceps. Other muscles involved