What is the bench press for? Let me answer you with another question… Do you want to have a defined and marked pectoral? Then it’s an exercise that you can’t stop doing…
In the gym it is obvious that everyone is looking for this, but for those who train at home or just start with their routines we must tell them that it is essential to train this muscle group.
It is one of the classic exercises of weight training and that in turn, more variants presents. Don’t worry, which we will see and develop throughout the guide of exercises for pectorals, so that each user adopts the routine that suits him best.
As long as they do not neglect the final goal of the exercise… obtain a harmonious and proportionate body.
Let’s see what muscles this exercise involves…
The flat bench press works the muscles of the pectorals, triceps and deltoids, so we obtain an integral exercise in what refers to the muscular development of the trunk.
Well but … what is the correct technique to perform the flat bench press and thus obtain the best results?
HOW TO PERFORM THE FLAT BENCH PRESS?
- We lie on a flat bench, taking into account to keep the buttocks supported on it, as well as the feet on the floor.
- We take the bar in pronation and with the arms separated a little more than the width of shoulders.
- We breathe in and lower the bar to the chest while still controlling the movement.
- To finish the movement, we extend our arms completely while exhaling the inspired air.
VARIANTS FOR THE FLAT BENCH PRESS
- Performing the movement with the elbows parallel to the body we can concentrate the work on the anterior deltoid, complementing the shoulder exercise very well.
- If we separate the hands, we can focus the work on the outside of the pectoral.
HOW TO PREVENT INJURIES WHEN DOING THIS EXERCISE?
Avoid raising the bar too high and locking your arms when doing the chest press, this is for two main reasons.
First of all, it is a little more difficult to overload the chest muscles doing so, in addition much can develop heavier loads than would be possible if we made a total extension of the arm. So, we lose the fundamental element of pectoral muscle development.
Secondly, and at the biomechanical level, the shoulders end up suffering great stress, which could cause an injury.
The humerus (arm bone) and scapula join to form the shoulder joint, the centerpiece of the shoulder, and the area called the subacromial space that cushions the contact of these two bones.
This space is occupied by many of the tendons and ligaments that stabilize the shoulder, which can lead to joint pinching or pinching.
TIPS FOR DEVELOPING PECTORALS WITH THE BENCH PRESS
The feet should be well separated and supported on the ground (unless the program tells them otherwise), this will give your muscles a solid platform to generate the necessary pushing force.
Keep your shoulder blades retracted throughout the exercise.
Stabilize your shoulders, head and hips, this will allow you to stay in touch with the bank at all times.
Keeping your elbows out will ensure that you are using your chest more and your triceps less.
Do not bounce the bar on your chest or arch your back too much, this reduces the amount of work on the chest and you risk injuring your chest muscles.
Keep a firm grip on the bar, with the forearms almost perpendicular to the ground and parallel to each other.
Avoid dropping the weight quickly. The bar should descend slowly and in a controlled manner.