Excellent man fills his chest with a T-shirt
When wearing short-sleeved T-shirts in summer, you can’t help but envy those guys who seem to have two iron plates in their clothes.
We only have practical sports training plans and guidance. If you want a little change, then come on.
The average bench press weight of an average person is about 61 kg.
As long as you practice carefully with reference to the methods we provide, you can greatly exceed this average score.
The pectoralis major is a muscle group mainly involved in exerting force in the bench press. Basically, there are also deltoid muscles (mainly the anterior bundle) and a small amount of triceps to assist in exerting force.
If you train the deltoid or triceps before the pectoral muscles, then you cannot exercise the pectoral muscles sufficiently to exercise the pectoral muscles.
The ideal sequence is to practice the pectoral muscles first, then the deltoids, and finally the triceps.
Main training movements: The classic barbell bench press exercise is definitely the most basic and important exercise for training the chest muscles.
This exercise and any other exercise can score more pectoral muscle fibers.
How to do bench press?
Lie flat on your back on a flat bench press, with your head, upper back and hips in contact with the stool surface and get firm support. Your legs will naturally separate and your feet flat on the floor.
The forehand (opposite the tiger’s mouth) is fully gripped (the thumb goes around the bar and opposed to the other four fingers).
The grip between the hands is slightly wider than the shoulders.
Remove the barbell from the bench press and straighten it up so that the barbell is directly above the collarbone.
Sink your shoulders, and tighten your scapula.
Then slowly lower the barbell under full control, and lightly touch the pedal under the nipple.
Immediately, push the barbell up and back slightly to bring the barbell back over the collarbone.
The elbows can now be locked or not fully straightened.
The scapula continues to tighten.
A few points: different grip distances, different grip distances with different effects.
With different grip distances, the focus of exercise will vary.
Wider grips focus on training the chest, and narrower grips stimulate the fractured triceps and deltoids more.
Use different equipment: The weight lifted by a bench press with dumbbells will be less than the weight lifted by a barbell.
However, when using dumbbells, both hands move independently, which helps the forearm to remain perpendicular to the ground, reducing the risk of injury.
Improvement of training plan: The most commonly used skin exercise method for most people is to do three movements, each of which consists of three groups, and the recommended exercise method is to do seven movements, each of which is only one group.
This method stimulates the pectoral muscles not from three angles, but from seven different angles.
This method can stimulate more muscle fibers and promote overall muscle growth.
Two hands-The hands are holding the barbell with palms facing up and tiger’s mouth facing opposite. The grip distance is slightly wider than shoulders.
Press the barbell bar against the palm of your hand so that the weight of the barbell is transmitted directly from your wrist to your elbows.
Wrist-Avoid turning your back too far.
The wrist should be kept upright, the brakes should be evenly distributed to protect the joints.
Range-When the barbell reaches its highest point, you can straighten or lock the elbow joint; this will not only hurt you, but it will also help you get more full range of motion.
When lowering the barbell, lightly touch it with your chest.
Top-Lower the barbell bar around or slightly below the nipple.
If it is too far above or below the nipple, the shoulder joint will be stressed too much and the severity of the exercise will increase accordingly.
Eyes-Pay attention to the center of the barbell during the first half of the action, but don’t tighten your chin tightly and keep your eyes on the barbell when you lower it. You should naturally look upwards and concentrate on pushing the weight to bring the barbell back into view.
Head-Keep your head flat on the training bench at all times.
When you feel too much pressure on your neck or palate, you can turn your head to make proper adjustments. Elbows-Keep your elbows on both sides of your body, rather than overextending to ensure your forearms are perpendicular to the ground.
Legs-With your feet flat on the ground, your legs open naturally, with a letter “V” shape, bent at a 90-degree angle.
Feet-Keep your feet flat on the ground and your toes can be opened properly to better maintain balance.
When you push the weight too hard, you can move the position of the foot appropriately, or you can lift your toes to match the bow and waist to help.
Chest-The front is always attached to the training bench, matching the waist.
The top can avoid excessive borrowing and get adequate exercise.
Lower tibia-The natural curvature of the tibia must be maintained throughout the movement.
Excessive bending of the lower tibia or raising the top will change the angle of the pectoral muscles, so the focus will become the lower pectoral muscles and the tibia triceps.
Elbows-Keep your elbows on both sides of your body, rather than overextending to ensure your forearms are perpendicular to the ground.
Whether it’s football, basketball, martial arts, or hockey, a strong pectoral muscle is an advantage in any confrontational sport, and you can more easily push the obstacles ahead of you.
More powerful wave!
Strong smash in tennis and strong pitching in baseball require strong pectoral muscles to gain speed.
Brave forward strength!
The main function of the pectoral muscle is to move the big arm forward, so the developed pectoral muscle allows you to rule out obstacles in front of you.