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The correct method of barbell chest pushing
Release time:
2024-04-30
Barbell chest push, also known as bench press, is one of the classic exercises for exercising the pectoralis major muscles in fitness.
Barbell chest push, also known as bench press, is one of the classic exercises for exercising the pectoralis major muscles in fitness. The following is the correct method for barbell chest pushing: 12
Starting position. Firstly, lie flat on the bench with your feet firmly on the ground, with the distance between your feet being the same or slightly wider than your shoulders, ensuring that your waist is slightly off the bench surface, forming a "bridge". Hold your hands slightly wider than your shoulders, with your forearms perpendicular to the ground, and your arms at an angle of approximately 60 degrees to your body.
Lower the barbell. Lift the barbell from the frame to the chest, ensuring that the upper and lower arms maintain a 90 degree right angle throughout the entire movement.
Descend. Slowly lower the barbell to a position where the upper arm is parallel to the ground or touches the chest. For beginners, it can be lowered to touch the chest to increase stimulation to the pectoralis major muscle, but it is important to control the speed to avoid shoulder injuries.
Push up. Use the strength of the pectoralis major muscle to push the barbell up, maintain control when pushing, and avoid rapid pushing or locking the arm in place.
Breathing techniques. When the barbell is pushed up to the point where both arms are extended, the pectoralis major muscle is in a "peak contraction" state and stops briefly; Inhale through the mouth when descending.
Precautions. Throughout the entire movement, keep your chest upright and avoid leaving your waist and hips off the stool; Ensure that both feet are firmly on the ground to provide sufficient support.
In addition, when performing barbell chest thrusts, excessive weight should be avoided to avoid injury. Maintaining the correct posture and standardization of movements is crucial.
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