What are the correct methods and precautions for bench press?

It's a good showmanship, but it's a bit difficult. If your girlfriend is also fitness, has a certain muscle mass, and is not short, then it is likely that she will be close to 60kg. And the point is that the bench press girlfriend must be the narrow grip bench press, you can try the narrow grip bench press with a barbell first to see how much it differs from your normal bench press score.

Generally, people will not be too strong in three-headed practice, and the narrow grip mainly relies on three heads, so the results of the narrow grip bench press are often very different from the normal bench press, and some people are worse than one-third. That is to say, if you bench press 90kg once, you may only be able to bench press 60kg once with a narrow grip. And if you hold a narrow grip bench press 60kg at a time, it will be difficult for you to bench press 60kg girlfriend, because people are much more difficult to control than barbells.

So in the worst-case scenario, maybe you need to bench press hundreds to bench press your girlfriend once. <>

Zhanqun Fitness Class: Explanation of the correct posture of bench press.

It's so classic: a bunch of questions that ended up being active a few months ago or didn't answer at all, but a bunch of helped, posted similar questions at about the same time.

Bench press is aerobic exercise, be sure to warm up in advance before bench press, you should exercise your arm strength, don't be too fast at the beginning, you should adjust your breathing.

The bench press is a bench press that is a fitness exercise; The posture must be correct when bench pressing, don't rush for quick success, set according to your actual situation, don't train for too long at one time, easy to strain muscles, and don't drink too much water when training.

This is an exercise to exercise the waist, which is good for the body, and we must pay attention to the integrity of the movements, pay attention to safety, and do a good warm-up exercise in advance.

5. Hold on to the center of the barbell bar in the first half of the movement, but don't tighten your chin and keep an eye on the bar, you should naturally look upwards and concentrate on lifting the weight so that the barbell returns to the field of view again.

6. Keep the angle between the arm and the body within 60 degrees. If the arm is spread too wide, then it will put a lot of pressure on the shoulder joint and it is easy to injure the shoulder. It's the same as push-ups. Some people even keep their arms parallel to their shoulders, which is very wrong.

71.Keep your legs steady by clamping your legs as close to your hips as you can and straining your legs.

2.Try to match the direction of the bench with the toes of the bench, allowing for a slight outward eight.

3.The buttocks should be tensed and pressed against the bench surface, which will make the bench press more stable.

8. The lower back, that is, the waist, does not need to be attached to the bench surface all the time, you can slightly reverse the arch to keep the shoulder blades tightened and stable, so that the shoulders are better attached to the bench surface, if the waist has been close to the bench surface, it will make the shoulders unstable, or the feet on the stool for exercise are disgusting, which will lead to poor physical strength. However, it should be noted that the reverse arch of the waist should not be excessive, so as not to cause lumbar spine injury.

The correct position for the bench press is to determine the grip distance, which is usually slightly wider than the shoulder, and hold the barbell with both hands locked.

Warm up well and allow the blood to fill the target muscles. Then lie on a bench with your shoulder blades together, tighten your waist and arch slightly, put your feet on the ground, and your eyes are just below the barbell. Start the bar, the barbell in a group of training process in the dust inspection, the arm can not be locked, keep slightly bent, destroy the eggplant so that the pectoralis major muscle has been tense, control the barbell falling speed, fast up and down.

Feet on the ground, the whole body should be tense, do not relax, especially the hips should be tightened, the body should be fixed, do not move.

Take a deep breath, take a shot, lift the barbell, and slowly fall. When the barbell falls slowly, try to clamp your arms together and exhale in small breaths to let the barbell fall on the lower pectoral muscles. After the barbell touches the chest, pause slightly, take a deep breath, and push the barbell up with force.

At the highest point, take a deep breath and get ready for the next move.

Stretching after bench press:

1. Reach out and bend your hips and touch your ankles.

Stand with your feet together in the initial position, starting with your head and slowly bending your cervical spine and spine, and slowly lowering your hands vertically. Do not bend your body suddenly, and when your body is bent to the lowest point, be careful not to bend your knees too much, so as to touch your toes with your hands. When you start stretching, your hands can touch **count**, stretch slowly, and feel the stretch and tension parts of your body.

2. Simple bridge type.

Sit on the ground with your legs bent at the knees directly in front of your body and shoulder-width apart. Place your hands in the proper position behind your hips. Using the palms of the hands and soles of the feet as the fulcrum at the same time, push the hips up so that the torso of the body is parallel to the ground, look at the ceiling with your eyes and lift your chin up slightly.

With a steady pause in breathing the prescribed number of times, in a slow down. After the torso is raised, be careful to keep it parallel to the ground and not let the torso collapse into a concave shape.

The correct position for the bench press is as follows:

1. The ** of the bench is generally 12 3 45 (cm). 12 cm long, easy to head and back and hips can be on the stool; About 3 cm wide, which can make the back stable, and can make the arm unobstructed when put down, as far as possible; About 45 centimeters high, it can make the feet flat on the ground, maintain the stability of the body, and help to protect.

2. The head, back, and buttocks are close to the stool, maintain a chest posture, arch the waist, and the distance between the stool can be smoothly leveled by a palm. Didn't rush.

3. The grip distance is wider than the shoulder, rotten but not too wide, and the bedding cannot be greater than 81 cm in the powerlifting competition rules.

4. Don't let the barbell compress the chest, it is wrong to put the barbell on the chest to adjust the grip distance or push the barbell with the help of the chest.

5. The torso should not be twisted, the left and right sides should be evenly forced, and the horizontal bar should be extended at the same time with both arms always perpendicular to the torso and parallel to the ground.

6. The feet should not be pushed on the ground, and the buttocks and back should not leave the bench surface.