Horizontal mode is probably the most popular exercise of all visitors gyms. There is no bodybuilder, who would not want to have the same powerful chest, like the legendary "Iron Arnie".
That is why the bench for bench press is rarely empty halls, although few beginners can explain the importance of the exercise.
Horizontal mode, as the base of all of the training process, engages in the delta, triceps, biceps, latissimus dorsi, and of course, the pectoral muscles. That is, by performing bench press, it is possible to pump the whole upper part of the body, thereby improving metabolism, which generates muscle growth.
New to bodybuilding should understand that to achieve increase in arms or shoulders without bench press is almost unreal. Pumping several muscle groups, press repeatedly improves the action obtained by the body when performing other exercises. Naturally, to get the maximum benefit from a horizontal bench, you need to have a perfect technique of execution.
First of all, consider what would be enough? For fans keep the post so that all 5 fingers were outside the neck, on the Internet there are a lot of chilling video showing slipping projectile followed his fall on the chest of the athlete. Only one way out - to relearn! The grip must be a "keyhole".
Hand position determined by the purpose of bodybuilder. The wider the hands, the greater the load on the pectoral muscles. Otherwise, efforts will focus on the development of the triceps.
Feet should be firmly pressed against the floor. Tear off the heel or toes are not recommended because of the danger of injury.
So, with the position of the torso, arms and legs defined, now proceed directly to the exercise. At the top of the bar is at the eye level of the athlete. Lowering the projectile begins simultaneously with the breath and in the final phase of the neck should just touch the body at about the level of nipples. Together with an exhalation begins squeezing the rod up.
Precautions:
1. It is imperative to conduct a quality workout and go on working weight gradually.
2. Have a partner who will be able to hedge in which case - a prerequisite! Besides, to get the most out of the bench press, you need to reach the "failure" during exercise. And do it without insurance is dangerous and stupid.
3. The body must be firmly pressed against the bench. Bridge, widely used in powerlifting, completely useless to use bodibldinge.
Bench press, squats, deadlifts - is 3 pillars on which is based the entire weightlifting. Every bodybuilder should have these exercises in your arsenal.
That is why the bench for bench press is rarely empty halls, although few beginners can explain the importance of the exercise.
Horizontal mode, as the base of all of the training process, engages in the delta, triceps, biceps, latissimus dorsi, and of course, the pectoral muscles. That is, by performing bench press, it is possible to pump the whole upper part of the body, thereby improving metabolism, which generates muscle growth.
New to bodybuilding should understand that to achieve increase in arms or shoulders without bench press is almost unreal. Pumping several muscle groups, press repeatedly improves the action obtained by the body when performing other exercises. Naturally, to get the maximum benefit from a horizontal bench, you need to have a perfect technique of execution.
First of all, consider what would be enough? For fans keep the post so that all 5 fingers were outside the neck, on the Internet there are a lot of chilling video showing slipping projectile followed his fall on the chest of the athlete. Only one way out - to relearn! The grip must be a "keyhole".
Hand position determined by the purpose of bodybuilder. The wider the hands, the greater the load on the pectoral muscles. Otherwise, efforts will focus on the development of the triceps.
Feet should be firmly pressed against the floor. Tear off the heel or toes are not recommended because of the danger of injury.
So, with the position of the torso, arms and legs defined, now proceed directly to the exercise. At the top of the bar is at the eye level of the athlete. Lowering the projectile begins simultaneously with the breath and in the final phase of the neck should just touch the body at about the level of nipples. Together with an exhalation begins squeezing the rod up.
Precautions:
1. It is imperative to conduct a quality workout and go on working weight gradually.
2. Have a partner who will be able to hedge in which case - a prerequisite! Besides, to get the most out of the bench press, you need to reach the "failure" during exercise. And do it without insurance is dangerous and stupid.
3. The body must be firmly pressed against the bench. Bridge, widely used in powerlifting, completely useless to use bodibldinge.
Bench press, squats, deadlifts - is 3 pillars on which is based the entire weightlifting. Every bodybuilder should have these exercises in your arsenal.
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