How do I prepare before doing a barbell bench press?

People should also make appropriate preparation activities before performing barbell bench press, so that the body's physiological functions can work in harmony under the condition of moving. (1) Stand, cross your waist with your hands, and move your ankles alternately; (2) Half squatting, holding the knees with both hands to move the knee joint; (3) Alternately raise the legs and move the hip joint; (4) Rotate the waist with both hands and move the waist.

Start by preparing a long soft roller to pad under the thoracic spine. Then bend your feet slightly and keep your lumbar spine neutral. Then stretch your thoracic spine with both hands, slowly lift your hips, and then slowly lower them.

To move the shoulder joint. The heavy weight of the barbell bench press can easily injure the shoulder joint, and the barbell bench press can only be done well by moving the shoulder joint away.

Do you know how to do a standard plate barbell bench press? Barbell bench press is a classic action to exercise the pectoral muscles, which belongs to the free weight bench press, and the plate bench press is relatively common, so how to do the standard plate barbell bench press? Let's take a look at it with me.

1. Set up the barbell with your hands

Hold the barbell bar with the distance between your hands about times the width of your shoulders. Remove the barbell from the stand.

Second, the wrist should always be kept straight

If the wrist is bent and not kept straight, the wrist will be stressed and it will be easy to get injured.

3. Tighten the shoulder blades, tighten the abdomen and chest, and do not stand up with the buttocks.

When pushing up, many people lift their shoulders, and the training will be ineffective on the pectoralis major muscles, and they will not be able to control the heavy barbell.

Fourth, press the barbell up and down

The position of the barbell should be at or slightly below the nipple, and it is advisable to push it up until the elbow joint is slightly flexed.

5. Breathe

Exhale as you push up and inhale as you fall. Don't hold your breath, if you hold your breath, it is easy to lack oxygen, and it is easy to produce dizziness, nausea, premature fatigue and other phenomena.

6. Frequency

Push up for 2-4 seconds and down for 2-4 seconds. Control the speed of your movements, not too fast, not too slow.

1. Clamp the shoulder blades

When many people do the barbell bench press, they think that they only need to lift the barbell and put it down repeatedly, ignoring the standard of the action. As far as the action of lifting alone is concerned, the standard practice is to tighten the shoulder blades, that is, to sink the shoulders, so that you can better feel the force of the pectoral muscles, and the specific operation is bench press. At the time, the upper part of the back must be close to the bench, and keep the shoulder blades tight, and do not relax for a moment, otherwise it is easy to practice more round shoulders.

Second, the wrist is neutral

How to hold the barbell at the wrist is also a problem that many people tend to ignore. Some people experience extreme discomfort in their wrists after doing the bench press. This is because the action is not standard enough, the correct way is that when we hold the pole, the wrist is neutral, not buckled or turned out, so that the wrist joint will be damaged after a long time, and the most wrong way to hold the rod is to bend backwards, which is easy to cause sports injuries.

3. Elbows are lower than shoulders

Many people will think that it is a straight up and straight down exercise when doing the barbell bench press, in fact, when we fall, if it is completely straight up and down, the shoulder will definitely be abducted, which can easily lead to damage to the shoulder joint, in order to avoid this, the standard action is that the elbow is slightly lower than the shoulder, and the landing point of the barbell is below the chest, which can protect the shoulder joint to the greatest extent.

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Both of these are the same muscles and tissues that exercise the upper limbs, and the gameplay is almost the same, and it is not necessary to use them together, but it depends on the individual.

Preferences to decide. It's just that if you are at home, it is recommended that you use dumbbells for easy storage Follow-up question: Barbells Dumbbells are all There I don't know if you do the same action together Is the effect good Answer:

In fact, it's all the same, but when you do it, you should pay attention to your posture and don't exercise too much, and too much strenuous exercise, otherwise your muscles will be very uncoordinated development, and it may also be a muscle injury, so you have to exercise yourself in a planned and regular manner. If you want to have a good effect, the best thing is to persevere, not for a while. Then you won't get the best results you want, and it's counterproductive.

If you want to practice strength, you should mainly use barbells, supplemented by dumbbells.

If you want to train your muscles, you have to do both, first do a barbell bench press to train the block, then a dumbbell bench press to train the lines, and it is best to add a few sets of flying birds.

Barbell bench press is a more comprehensive exercise of the pectoral muscles Dumbbells are only used for warm-up Do some warm-up movements Follow-up question: Barbells Dumbbells are all There I don't know if it will be good to do it together or if it is not necessary at all.

Be sure to do a good warm-up exercise, lie flat on the shelf, then the mouth and nose should be vertical, fall under the lever, and the feet should be on the ground, so that the body can be balanced, hold the barbell tightly with both hands, and then push vertically upward.

When exercising, you must ensure your muscle ability, and you must ensure that you are healthy and do not cause some damage to the muscles of the body.

Landlord, hello, this should be common sense, if you want to get better muscles** Most people will slowly reduce from large weights to small weights, so that the effect is the best, I exercise first from the barbell bench press to push, after 5 groups of basic exhaustion, start to push with dumbbells, one group reduces weight than one group, so the effect will be very good.

Barbell bench press can add a lot of weight up, and you still need to use a barbell to practice at the end, and dumbbells can be practiced in the novice period. You won't need it later.

1. First barbell bench press, then dumbbell bench press, and then inclined bird.

2. Since the control difficulty of dumbbells is higher than that of barbells, in the early stage of training, the training effect of barbells is higher than that of dumbbells, and the first is greater for muscles, so take advantage of sufficient strength to do barbell bench press first. The barbell bench press and dumbbell bench press workout positions are the same, both are upper chest, so the two can be practiced together.

3. The main part of the upper chest is the middle seam of the upper chest, so you can practice it last, and do not add it to the training of other parts.

The reason is that the dumbbells with large weight need to be controlled by strength and skill from grasping to action in place, otherwise it is easy to be injured and it is more dangerous. If the weight is very large and the weight of the dumbbell is not easy to control with one hand, it is still recommended to use a barbell, which is safe and effective, and I hope it can help you.

These three poses target the muscles in different parts of the chest.

You can't say which one is good and which one is not, it mainly depends on how well you practice. Generally speaking, beginners are mainly based on barbell bench press, supplemented by dumbbells, and upward incline is usually practiced when the pectoral muscles have been trained to a certain extent. This analogy is like building a house, and the bench press is building a house, and the slope is like decoration.

If the house is not built, how do you decorate it?

It's important to pay attention to your body's experience.

Just choose one of them and you're good to go. There is no such thing as a workout that goes well with the two. On the contrary, barbell bench press and dumbbell flying birds can be combined with exercise.

No. The weight of the dumbbell bench press is much lower than the weight of the barbell, and even several times the weight.

The results of the two workouts are similar.

Each has its own advantages, barbells target large muscles, while dumbbells can work some small muscles by the way.