Tuesday, December 18, 2012
Purpose of the exercise :This resistance exercise develops the chest. The bench press is an exercise develops basic poly-articular involves two joints, the elbow and the shoulder and can work across the bust and not just the chest.
This is a movement that can evaluate the strength of upper limbs and is used in powerlifting competitions.
Targeted muscles :
He asks the trunk muscles, mainly the large and
pectoralis minor, the anterior deltoid, triceps. Other muscles involved depending on how you do the exercise, to position and maintain balance as the latissimus dorsi, the serratus anterior muscle of the arm brachial camisole, glutes, lower back and abdominals.
Running the exercise:
Starting position lying on the bench bench. The bar resting on the supports is at eye level. Place your hands on the bar overhand, separated by a distance slightly greater than shoulder width. Bend the legs and fold for lumbar well glued to the bench and do not arch your lower back. You can also put your feet on the edge of the bench or flat on the floor for balance but it will then monitor the curvature of the lower back.
Unhook the bar supports and immobilize arms outstretched. It is then at the top of the chest. Lower the load slowly by controlling grazing until the chest (nipples), then back to the starting position. Note that the movement of the bench is not strictly vertical. Rest gently on the bar brackets with the help of a partner.
Breathing :
Inhale during the lowering of the bar and exhale as you go back to the starting position.
It is not recommended to block breathing during the difficult phase, however this maneuver helps stabilize the torso and provided a solid foundation for the muscles of the shoulders and chest. Exhale after passing the difficult phase to reduce the pressure caused by blocking breathing.
Other exercises for Chest :
