Bench press

The bench - is not only a basic exercise for training the chest, but one of all the major exercises in bodybuilding.

bench press gives the load on all the «top of the torso.» As the main stabilizers are the triceps and the shoulder of the Delta. In fact, this exercise and is the impetus for the growth of the triceps and the front of the shoulders. The load, which is stabilizers in this exercise is not even comparable to that which they receive when performing more
«isolated». Thus, the bench press is a kind of «locomotive» for the growth of its stabilizers and the common masses.

Technique of the bench press:

1.Lie on a bench so that the neck bar was at the level of the eyes, the blade pressed. Feet press down on the floor, while not taking his buttocks from the bench and a little cave in.

2.The grip depends on what exactly you want part of the breast pump.

wide grip - wide grip bench press is more side chest

a narrow grip - respectively by the middle of the chest

the average grip on the chest

As a rule - average grip. So you make the Breasts completely. Shoulder (this is where the biceps and triceps) and forearm (the other part of the hands) should form an angle of 90 degrees, which means that the shoulder in parallel windows. and arm backwards perpendicular. His elbows on the bench press must look to the side (like the guy in the picture).

3.We lower the bar to the middle of the chest, then-in the original position, to complete the rectification of the cubits. Down throw down a little slower, lift - bit faster.

This is a classic technique. Bench press is performed and with long pauses when lowering and without straightening the elbows to the end and with large bridges and so on. But it is quite another matter.

Bench press.