Bench press
About this exercise
"Bench press" targets the ڇاتي muscle group, suitable for intermediate level. The main load falls on: Middle. Equipment needed: Barbell, Flat Bench.
Description
A basic multi-joint exercise for developing strength and muscle mass of the chest, anterior deltas and triceps.
Instructions
1. Fix your feet securely in the cushions of the inclined bench.
2. Lie down with your head down, bring your shoulder blades together, bend at the waist.
3. Remove the barbell and lower it to the lower edge of the sternum.
4. Press the barbell powerfully vertically upwards.
Muscles worked
Primary
Secondary
Warnings
1. Danger of the barbell falling: Never perform bench presses without a safety device when working with the maximum weight or install limiters in the power frame.
2. Shoulder Injury risk: Avoid spreading your elbows at right angles (90°) to your body and lifting your shoulders off the bench at the top. Do not lower the bar too high (towards the neck).
3. Danger to the spine: Do not allow excessive bridging with the pelvis completely detached from the reading bench. This creates a critical load on the lumbar spine.,
4. Risk of loss of control: Do not knock the barbell off your chest and do not allow the muscles to relax at the bottom point. The movement must be controlled at all phases.
2. Shoulder Injury risk: Avoid spreading your elbows at right angles (90°) to your body and lifting your shoulders off the bench at the top. Do not lower the bar too high (towards the neck).
3. Danger to the spine: Do not allow excessive bridging with the pelvis completely detached from the reading bench. This creates a critical load on the lumbar spine.,
4. Risk of loss of control: Do not knock the barbell off your chest and do not allow the muscles to relax at the bottom point. The movement must be controlled at all phases.
