Workout

The barbell press is the correct technique. Everything about the classic bench press - muscle work, technique, secrets. Bench press records and standards

150 kg is not the limit. You can reach 180-200 kg, but does it make sense? It’s not only important to bench press a lot, but that’s not the goal in most cases. We mainly press to pump up the pectoral muscles (excluding powerlifting) and there is no direct relationship between the weight pressed.

I’ll tell you how to perform the bench press correctly, while at the same time progressing in working weights and chest volume.

The bench press varies

There are two main variations of the classic flat bench press:

bodybuilding;
powerlifting.

The latter is aimed at maximum results in one repetition, no matter how you achieved it. For example, techniques are used to reduce the range of motion, such as the “bridge”:

Also, in addition to the pectoral muscles, absolutely all possible assistant muscles are used to the maximum, starting with the legs, continuing with the back and ending with the triceps and deltoids. Compared to the bodybuilding version, the movement is similar, but at the core it is completely different.

Of course, with increasing strength, the volume of the pectoral muscles also increases, but developing them with the help of powerlifting is like hammering pushpins with a sledgehammer. Traumatic and meaningless. Perhaps, for variety, sometimes you can try power penetrations, but no more.

In this material, I will talk specifically about the bodybuilding version of the bench press, increasing strength indicators and effective chest training in general, which will require a number of other exercises.

However, if you want to work towards powerlifting, start with videos Yuri Belkin:

And the nuances of the power bench press from him:

Bodybuilding style bench press technique

Usually guys come to the gym and just bench press the barbell. I lowered it onto my chest and picked it up - nothing complicated. At first sight.

Working with an empty barbell is really not difficult and not even dangerous. But as soon as you start to increase weight - and beginners like to do this abruptly and thoughtlessly - problems begin with the hands, shoulders, pectoral muscles become torn, and even lumbago occurs.

The second problem with incompetent exercise technique is that very quickly people hit a ceiling, which they then cannot overcome for years. Moreover, the “ceiling” is quite modest - 60-70 kg, rarely more. And this is when training the pectoral muscles several times a week with a dozen exercises.

Do you recognize yourself? Well, you will have to work again with an empty bar to establish the technique for performing the exercise and only then begin to very smoothly increase the weights. We’ll talk about the training program a little later, but for now let’s look at the actual technique of performing the exercise.

In fact, there are many options, although each differs only in details, but the base is the same. First, let's talk about her dear, and then about the details.

The main points of the correct bodybuilding bench press technique:

The grip of the barbell is closed (the thumb grips the bar from below).
The buttocks are pressed to the bench, the lower back too, if possible, the legs rest on the floor with the entire foot.
The grip width is slightly wider than the shoulders, so that in the lower position of the barbell, the hands are exactly opposite the elbows, and not to the left or right of them.
The bar lies on the base of the palm, keep the hand straight and under no circumstances bend it back - this is fraught with injuries.
The bar is lowered to the level of the nipples or slightly below them, so that, again, the hands are opposite the elbows and do not move forward or backward in relation to them.
The amplitude of movement is in an arc, that is, the bar lowers to the level of the nipples or slightly lower, and rises to eye level, and not strictly upward (in the latter case, the triceps are strongly involved in the work, stealing the load from the pecs).
At the top point, do not fully extend your arms (do not insert your elbows), maintaining tension in your chest. At the lowest point, do not throw the barbell onto your chest and also do not relax your muscles, but only lightly touch your chest. We work within the amplitude.
Do not drop the barbell on your chest under any circumstances. We lower it under control and smoothly: 2 seconds for a negative movement (lowering) and in the process inhale air, 1 second for lifting (positive movement) and exhale.

He showed the bench press clearly and quite well in his video Denis Borisov, although with its own characteristics:

In particular, I don’t recommend throwing your legs onto the bench at first - it’s quite dangerous. Too unstable position. Although the load on the pectoral muscles increases, this is a good option if you feel discomfort in the lower back. When it happened to me, I could only bench press with my feet on the bench for a couple of weeks.

In addition, Denis suggests not retracting your shoulder blades, but instead filling your chest with air as much as possible. Try this and that, but I personally find it more convenient to bring my shoulder blades together, which significantly relieves the load on the front delts and makes you more stable during the press, as the back becomes flat. He told (and showed) this very well. Bradley Martin:

Also pay attention to the position of your hands relative to your body. Bradley showed lifter and builder options. I’m comfortable with something in between, but you try this and that. We are all different - the attachment of the ligaments, the structure of the muscles are different, so for some one thing will be more convenient, for others another. In any case, at the bottom of the amplitude, the arms should not diverge strictly to the sides, since this is not a completely natural and working position for the chest when pressing.

How to pump up your chest and increase the working weight in the bench press

I’ll start with the working weight, if the number of weights on the bar is still a priority for you. In addition, increasing working weights also increases muscle mass. The easiest option is to read a book Stuart Macroberta « Bench press 180 kg" There are several simple programs that really work, allowing you to get out of a state of deep stagnation (plateau) and significantly increase your results in the bench press. At the same time, increase your strength in other basic movements.

What helped me personally significantly increase the working weight in the bench press, as well as noticeably grow the pectoral muscles. In fact, a whole set of exercises and specialization. But I’ll tell you everything in order.

Just one and a half to two years ago, my bench press “floated” in the region of 100-110 kg, although more often the working weight for 10-12 repetitions in several approaches did not exceed 90 kg. Now I bench 130 for 6-8 reps, and my one-rep maximum is in the range of 150-155 kg, although it can obviously be more if I focus specifically on powerlifting technique. At the same time, my own weight is 102-104 kg.

The first noticeable shift was when I started training my chest more often than once a week, plus I added an exercise like weighted dips. About 10 years ago I tore my pecs while doing it and haven’t done it since, returning only last year.

In particular, for a couple of months I did three times a week, in which I alternated bench presses and chest dips, gradually increasing the weight. By the way, Denis Borisov demonstrated the technique of chest push-ups well, but I also recommend extending your arms at the elbows less (up to 90°) so as not to overload the triceps, due to the fatigue of which you can simply not load the pecs:

As for gradually increasing the load, I talked in detail about how to do this in.

In addition, working on the assistant muscles also gave me clear progress in the bench press. In particular, on the deltoids (military press, barbell row to the chin) and triceps (close grip press, French press). At that time, the working weight in the bench press increased to 115-120 kg by 6-10 times.

Then I tried specializing directly on the pecs, as well as on the back and deltoids. The idea was that he trained each muscle he specialized in twice a week. In the case of pecs, one workout was strength training (up to reaching a one-repetition maximum), the second was high-volume training for 15 repetitions. Plus a special selection of exercises (bench press, hammer press, dips, butterfly or crossover flyes) and a smooth increase in working weight from workout to workout. This is described in detail, including the training program, in the following article:

As a result, I reached the current levels in the bench press.

Important nuances

Finally, I will raise a few points regarding chest training that will help you progress.

In particular, the bench press on a horizontal bench is not suitable for everyone directly to increase the volume of the pectoral muscles, that is, for their hypertrophy. For example, some people work their deltoids and triceps more in this movement. The bench press on an incline bench at an angle of 30-45° is considered more effective. I personally prefer the incline dumbbell press:

The negative angle bench press, whether barbell or dumbbell, is not very effective., since it puts more stress on the lower pecs, which already works well in many other movements, including chest dips. I suggest not wasting time on the exercises mentioned.

When strength training for 3-6 repetitions, try not to work to failure.- this is dangerous because you are not thinking about the technique of performing the exercise, but about somehow squeezing the weight. It is best to press under the supervision of a belay partner so that he can pick up the bar in time if he sees that you are no longer pulling it. Just pick it up, not push it with two fingers and watch you squirm like a snake under the barbell. Believe me, it is better to avoid injury than to please your heart rate by squeezing 2 kg more than last time.

The closer you are to your one-rep max, the slower your weight gain., and when overcoming it, you can increase the load by 1 kg per week, if there are such small pancakes in the gym.

Impossible to constantly progress. You have reached your maximum, overcome it, even if it is 2.5-5 kg on top, you feel that you are already at the limit - ok! Finish this, take a couple of weeks off from light training with 50% of the working weights, then roll back to 30-40% of your last maximum and again slowly start working on the program, approaching it over 5-6 weeks, and then and overcoming your previous maximum with a minimal step in weight.

Two steps forward, one back, two steps forward again. If you try to move forward all the time, you will either get stuck or get injured.

I also recommend watching this video by Yaroslav Brin about training the pectoral muscles:

The deadlift is a complex exercise for training several muscle groups at once, namely the muscles of the buttocks and hamstrings, trapezius and lower back, quadriceps and forearm. This exercise will help you stay in great shape. But, nevertheless, it is worth remembering that performing the exercise incorrectly can lead to serious injuries, for example, a hernia. So, the following instructions will help you become a real Hercules of our days.

Steps

Preparing for the Barbell Deadlift

We prepare the barbell. Place the barbell on the floor and hang weights. The weight of the barbell should be appropriate for your strength and fitness level. If you're doing deadlifts for the first time, use a lighter weight because you can always add weight. You want to get your body in order, find out how strong you are or not.

It would be optimal to start with 2.5 kg and gradually increase the weight.

Take the correct stance. Stand in front of the barbell with your feet shoulder-width apart, feet under the barbell, and toes straight or slightly apart. Standing with your feet apart will give you more stability.

Squat. Perform a squat by bending your knees, but keeping your back straight. It is important to start the bend from the pelvis, and not from the lower back.

Performing deadlifts with a barbell
1. Let's take the neck. You need to stand close enough to the bar to bend down and grab the barbell. The grip should be shoulder-width apart and your hands on the outside of your knees. Arms should remain extended.
  - You can take the bar with any grip that suits you. I recommend that you use a mixed grip. Take the bar from above with one palm, and from below with the other. This grip will help stabilize the bar and prevent you from dropping it if it suddenly spins. For beginners, it is better to grip the barbell with a mixed grip until the grip is completely strengthened.
  - In weightlifting, the practice is to lock the bar. This method of execution is safer, but at the beginning it is accompanied by painful sensations. It is similar to the overhand grip with the only difference that the thumb in the grip does not go on top of the other fingers, but under the bar.
  - It is not recommended to use a reverse grip, because... can lead to tearing of the biceps and ligaments. It is especially dangerous for people with undeveloped joints.
2. Correct position of the legs and pelvis. Squat down so that your thighs are parallel to the floor. In this case, the shins should remain vertical. The angle of inclination between the lower leg and foot should approach 90 degrees. Notice that in the picture the thighs are parallel to the floor, but the back is not yet straight as it should be.
  
  Straighten your back and look ahead. Try never to lose the natural curve of your back. Don't tuck your tailbone. To make it easier to keep your back straight, try to keep your head in line with your back. To do this, look straight while doing the exercise.
  
  We lift the barbell. Stand with the barbell with your shoulders back. At the same time, your back should remain straight at all times. The abdominal muscles should be tense at all times while lifting the bar. As you lift the bar up, keep it close to you. Imagine that you are pushing off the floor. Return to the starting position - a vertical stand with your shoulders down. The bar should be at hip level, no need to try to lift it higher.
  - Lift the barbell using your hips. There is more strength in the legs than in the arms. The legs also help more with balance. By loading your hips as much as possible when lifting the bar, you will protect yourself from injury.
3. We lower the bar. Without bending your back, return the bar to its starting position. Don't throw the barbell. Position your buttocks as if you are about to sit on a chair. At the same time, do not lower your head down. Don't arch your back or tuck your tailbone.
Deadlift with dumbbells
1. Sit down and grab dumbbells. We perform a squat with a straight back. Make sure your shoulders start at ear level. Your head should remain in line with your back at all times, although if this makes it easier for you, you can lift your chin up a little. You still need to look only forward. (If you look the other way, you may automatically turn your head, which will also pull your back.) Make sure your chest is straight.
  - Make sure to keep your heels off the floor and your shoulders slightly in front of the balls of your toes.
2. Keep your whole body tense. The abdominal muscles help stabilize your back when you lift dumbbells. Before going into a vertical stance, straighten your knees and then your pelvis. Hold the dumbbells at pelvic level with your elbows straight.
  - The hips and shoulders should begin and end the up and down movement at the same time. There is no need to press the dumbbells towards you while lifting.
3. Squat down to lower the dumbbells. When doing a squat, you need to move your pelvis back and down. Try not to bend your knees too far forward so that they don't go past your toes. Keep your back straight at all times, do not slouch or tuck your tailbone.
  - When bending over, the abs must be tense and engaged. When lifting the barbell and squatting, your shoulders should be moved slightly back and down.
- A deadlift belt will help strengthen your back. The belt, on the one hand, will protect you from injury, but on the other hand, it will interfere with the development of stabilizing muscles. In any case, increasing the weights of the deadlift without a belt increases the risk of injury.
- Try to have someone belay you during the exercise.
- Use chalk or magnesium to prevent your hands from slipping and the barbell from slipping onto your feet.
- Lifting off the bar is more difficult if you don't bend your hips and knees. If you feel discomfort during the body movements necessary to properly perform deadlifts, add flexibility exercises to your workout routine.
- To get into proper position for a deadlift, imagine touching your butt to the wall behind you and your chin to the wall in front of you.
- You can also imagine that you are not trying to lift the barbell, but rather trying to push the floor with your feet. This will help you use your legs first when lifting the bar and avoid trying to straighten your pelvis prematurely. If you straighten your pelvis before lifting the bar off the floor, your back will arch and injury is almost inevitable.
Warnings
- In any phase of the deadlift, the so-called “lower muscles” are primarily involved. There is no need to strain the muscles of the upper belt and try to lift the barbell with their help. Your arms are just the link between your shoulders and the barbell.
- If you do not keep your back straight, this leads to pinching of the spinal disc, it moves a little, a small void is formed in which spinal fluid accumulates, which leads to displacement of the spinal discs.
- Pinched vertebrae can also lead to compression of nerve endings, which can cause certain nerve problems.
- Never drop the barbell. Always control the descent of the boom. If you throw the barbell, not only will you not get the benefit of this part of the exercise (not to mention the noise in the room), but you also risk getting hit in the shin if the barbell suddenly rolls back because you threw it or, due, simply, to an uneven floor.
- And in addition to all the advice, of course, it is better to consult a doctor if you are not sure that you can do deadlifts.

The bench press from the chest is an exercise aimed at working the entire chest. In this exercise, all three zones of the pectoral muscles (top, middle and bottom) are included in the slave. In addition, many auxiliary groups are also involved in the work. This movement is the most basic bodybuilding exercise for the chest muscles.

This guide will help you learn how to do the bench press with a barbell correctly and achieve high results in gaining mass and strength. Lower your feet from the bench to the floor, sit back, squeeze your shoulder blades together and grab the bar with a closed grip.

The most famous exercise of the three that weightlifters perform to develop strength and gain mass in the pectoral muscles is the bench press. It's easy to do, isn't it? All you have to do is lie down on the bench, take the barbell off the rack and not think about anything... until you hurt yourself.

Attention: in order to lift heavy weights, it must be lifted correctly.

Below are 5 points, by paying attention to which, you can develop the muscles of the chest, arms and even back and, therefore, become much stronger. However, think carefully: if you do not want your upper body to be more developed in relation to your whole body, it is better to do fitness.

Lie down on a bench so that your eyes are level with the barbell. Press your buttocks and lower back into the bench and do not lift them throughout the entire exercise. Place your feet on the floor.

Take the bar with a grip slightly wider than shoulder-width and remove it from the rack. Begin to lower the barbell under control to the level of your lower chest.

Lower the bar until you touch your chest, then press the weight upward with force.

Keep your arms at approximately a 45-degree angle to your body. Do not press your elbows to your body or spread them too far to the sides. The horizontal barbell press is an exercise that should not be rushed or done at speed, otherwise you may get injured.

Also watch your breathing, as you inhale, lower the projectile down, as you exhale, squeeze it out.

The bench press is an exercise in which an extra safety net doesn’t hurt. Therefore, if you are training with a partner, always ask him to back you up. If you are alone, then ask someone from the audience. Do not be shy.
Sometimes your hands get sweaty and start to move apart, which throws you off your concentration. To avoid this, you can smear your hands with chalk.

1. Watch your grip

First of all, let's figure out how to properly grip the barbell when bench pressing, despite the fact that the width of your grip is mostly a matter of personal preference, a clearly adjusted distance will distribute the load on the shoulders and muscles of the chest and arms correctly. A grip that is too wide will put unnecessary stress on your shoulders; A grip that is too narrow can be hard on your elbows.

Unfortunately, the grip that is ideal for you may not be ideal for someone else. Experiment until you find the optimal width for you. If you feel pain in your shoulders or elbows, your grip is either too wide or too narrow.

Next: To make your grip more comfortable, you can hold the barbell with your thumb on top, or use an “open grip,” also called a “suicide grip.” Here again, the choice is yours, but with an “open grip,” as I have seen from my own experience, it creates a strong load on the wrists. I still recommend gripping the bar, covering it with your thumb on top so that you can hold the barbell as firmly as possible.

2. Arch your back

To get the most benefit from the bench press, you need to arch your back during the exercise. Thus, the load will move to the upper back and trapezius muscle. You will feel the need to squeeze your shoulder blades, as if touching one shoulder blade to the other. This makes a huge difference in lifting heavy weights and staying safe during your workout.

If you lie on a bench with a flat back, without arching it or squeezing your shoulder blades, most of the work will be done by your arms and shoulders, while the pectoral muscles will practically not participate in the movement. Your shoulders won't thank you for this. This method will produce a weak bench press and you will end up with underdeveloped pecs.

3. No need to place your elbows too far to the sides

Now that your grip is correct, your back is arched, and your shoulder blades are retracted, it’s time to remove the barbell from the supports and lower it. It is quite natural at this moment to either put your elbows out to the sides or press them closer to your body. If they are too spaced, the load will be on the shoulders. If you keep them a little closer, the muscles of the back and chest will be involved in the movement and, accordingly, will become stronger.

With your elbows slightly closer to your body, the movement will be more productive and safer. It seems to me a good comparison of this position of the arms with the position of the legs when a person squats, if the center of gravity is transferred to the hips instead of the knees. When we do complex exercises, we always want the result to be strong ligaments and strong muscles, and to be able to calmly lift heavy weights.

4. Target – midline of the chest

Now let's talk about where the bar should be when you lower it to your chest. You want to make sure that at the lowest point of the movement you don't push it too close to the neck or push it too far away. Many old school bodybuilders bring the bar close to their throat, which forces them to push their elbows out to the sides. For most of us, this often feels unnatural: it reduces the amount of weight you can lift and increases the risk of shoulder injury.

On the other hand, if you lower the bar too far towards the middle of your torso, you risk losing control of the bar. For best results, the bar should be lowered directly to the nipple line. This will help you keep your elbows in the right position, distribute tension correctly during the downward movement, and help you push upward.

Always lower the bar until it touches your chest. There's no point in stopping at the bottom. Full muscle development depends on proper movements.

5. Don't stop at the top

Now that you know the basic mechanics of the barbell press movement, the only thing left to talk about is how to press it up. Keep your chest high, elbows in the correct position, and shoulder blades squeezed. Use your back and chest muscles to push the barbell toward the ceiling.

If you are lifting weights to develop muscle, or you are a bodybuilder, I advise you not to stop at the top of the movement. By eliminating even a short stop, we ensure constant tension in the chest muscles and minimize stress on the elbows.

If you are a powerlifter, follow the requirements of your sport. If you just want to be strong and look cool, take the above into account and make the most of your next workout!

Errors in the exercise

Lumbar arch or “bridge”. It is usually used by powerlifters to achieve greater strength gains because in this position, you begin to press with your entire body, not just your chest muscles. But if your goal is to gain muscle mass, then avoid arching your lower back and work only with your chest muscles.
Arms are strongly spread to the sides. This position creates additional stress on the shoulder joints, which is good.
Lowering the barbell closer to the throat. In this version, the upper chest, triceps and shoulders begin to work more.
Execution at incomplete amplitude. With this performance, you do not stretch the muscle enough, thereby reducing the effect of the exercise.

Execution options:

Narrow grip
Head down

This exercise is a fundamental difference in technique for powerlifters and bodybuilders. These two videos tell you how to correctly do the bench press with a barbell in different styles for different purposes and how one technique differs from another.

Powerlifting technique - video

Nuances of technique in bodybuilding

Important! To prevent injury, follow proper barbell press technique.

Video about the correct barbell press technique

Large and prominent pectoral muscles have always been held in high esteem. But, in order to make them like this, you need to train hard using effective exercises.

The basic exercise for working the chest is the well-known bench press. Of course, it is one of the most popular ways to increase the muscle volume of the pectorals.

This exercise also involves the shoulder girdle and arms. In this article we will take a detailed look at the bench press, the correct technique for performing it and common mistakes, as well as world records for strongmen.

The bench press is a multi-joint compound physical exercise using free weights (free weights include loose equipment such as barbells, kettlebells, and dumbbells).

Due to the fact that this exercise involves a significant part of the muscles of the upper body and allows you to achieve a comprehensive increase in their strength and mass, it is an indispensable element of the training process for athletes of various disciplines.

Also, the bench press exists as an independent sport and one of three disciplines in powerlifting - powerlifting.

Muscles involved

The main work in the bench press is performed by the pectoralis major and minor muscles, which are responsible for moving the arms in relation to the body and spreading the shoulder blades.

The assistants are the anterior deltoids, serratus anterior, coracobrachialis and triceps. In different versions of the press, the load is distributed in a certain way, targeting specific muscle groups listed above.

The antagonist muscles in the bench press are the latissimus dorsi and biceps.

Varieties

A complete classification of the entire variety of bench press variations is worthy of a separate book, but if we omit purely powerlifting practices and less popular unusual presses (for example, on the floor), then it is worth highlighting the following variations that are applicable in bodybuilding.

1. The grip width can be classic (medium), wide and narrow. In the classic grip, the palms are located slightly wider than the shoulders, which usually corresponds to a distance of 50-60 cm.

It balances the load on all muscles involved in the exercise, without creating a distortion. On the other hand, such versatility does not allow you to fully work out any muscle group.

Therefore, to target a specific muscle group, you need to use more specialized grips: wide and narrow.

A wide grip involves a greater distance between the palms than a classic grip and significantly engages the pectoral muscles and those areas that are inaccessible to work with a classic grip.

With a wide grip, many athletes are tempted to use their chest as a shock absorber, “bouncing” the barbell away from it as they lower. This is a gross violation of the technique of performing the exercise, since “beating” disrupts the breathing rhythm and increases the risk of injury to the chest.

When newcomers enter the gym for the first time, they immediately pay attention to the popularity of the bench press. Almost every athlete, including girls, does this exercise, but in order to avoid injury, you should strictly follow all the rules of the press technique. Many people think that there are no special features in the exercise, you can just lie down on a bench and start pressing, but in reality, not every beginner is able to use the right muscles and not overload the joints when lifting weights. A coach or a thorough independent study of all the subtleties and possible mistakes, which are described in the article, can help you master all the nuances.

Execution options

A proper bench press is the best workout for gaining strength and size in the upper body. When performing this classic multi-joint exercise, the pectoral muscle is mainly used, but the triceps and anterior deltoids also receive sufficient load. There are several options for performing the press, which differ in the muscles involved and some nuances of the technique.

Classic bench press. Performed on a horizontal bench. The barbell in IP is held with outstretched arms, after which it is lowered to the chest until it touches and rises after a short break.
Press to touch. It differs from the classics only in that there is no pause at the bottom point; the barbell is immediately pressed up after touching the chest.
Bench press in frame. Suitable for athletes with injuries or without a partner as it allows for a shorter range of motion.
Smith machine press. Ideal for beginners and those just mastering a new weight, since it allows the projectile to move only in a vertical line thanks to the guides.

Incline bench press. In turn, it is divided into positive and negative inclination, which, accordingly, allows you to work out the upper or lower part of the pectoral muscle to a greater extent.
Press with different grips. The load on the muscles can also be changed by changing the grip width. The close grip bench press works the triceps and inner pectoral muscles to a greater extent. Wide placement of the palms loads the middle of the chest.

Using different techniques allows you to avoid stagnation in gaining weight, but you should experiment only after thoroughly mastering the classical technique.

The most common mistakes

Oddly enough, it is not beginners who often neglect warming up. When taking up an exercise for the first time, athletes approach it with special care and follow all the instructions so as not to get injured, and when confidence in their actions begins to appear, they neglect the basic fundamentals. This is exactly what the warm-up before strength training includes, because during the bench press the shoulder joint and lower back are involved, which are very easy to injure “in the cold,” even with extensive experience.

A common mistake when performing an exercise is the incorrect grip of the bar. Of course, if the weight is small, then you can safely use an open one, but with a large bench weight this is unacceptable. Only a closed grip, when the thumb is opposed to the rest and clamps the bar into the ring, can guarantee that the projectile will not slip out of your hands.

Many beginners, not having figured out how to do a bench press correctly, lie down on the bench, pressing their lower back tightly against its surface, or, conversely, arch too much that the pelvis comes off the bench. The latter option simplifies the work by reducing the range of motion, but at the same time, like the first, it is very dangerous.

Another mistake athletes make is working without a partner. When lifting a large weight, this is unacceptable simply because independently removing the projectile from the rack involves an unnatural body movement, which can lead to injury. In addition, the partner must insure the athlete during the bench press and promptly help him return the apparatus to the rack.

Every athlete knows that there are simply no exercises that work only one muscle. During work, antagonist muscles are always involved, those responsible for flexing the limbs, synergists - working only in one direction, and those that ensure the correct position of the body during exercise, that is, statically tense. Naturally, the load is distributed unevenly between them, so in each exercise there are the main units involved and technical ones.

In the bench press, the main movers are the pectoralis major, anterior deltoid and triceps. Additional movers will be the biceps, subscapularis and coracobrachialis muscles. The technical units that ensure correct body position are the muscles of the shoulder girdle and the latissimus dorsi. If the pressing technique differs from the classical one, then the latissimus dorsi and teres major muscles can act as additional movers.

Correct technique. Body position

The classic bench press with a barbell requires a mandatory arch in the lower back and a rigid position of the feet on the floor. Further success in lifting weights depends on the correct position of the entire body, so the feet should be firmly fixed without lifting the heel. During the entire press, they must press against the floor with force, thereby straining the muscles of the thighs and buttocks. In this case, you cannot lift your pelvis off the bench, the whole body should be tense, but the bend is only in the lower back, the buttocks touch the bench.

Correct grip

As already mentioned, with a minimum weight, when the athlete is just mastering this exercise, you can grip the barbell with both an open and closed grip. At a time when the working weight is already increasing, you should concentrate only on the closed one, since only it can ensure safety while performing the bench press.

To determine the correct positioning of the hands, special notches are made on the bars, but the problem is that they are designed for a “standard” athlete, so they are not suitable for everyone. You need to take the projectile wider than your shoulders.

The bar should lie strictly in the center in the palm of your hand. Its rolling towards the fingers puts a lot of stress on the hands, which often leads to injuries.

During the exercise, it is important to ensure that the elbows are always below the bar, and that the movement of the projectile itself follows one trajectory.

Where to lower the projectile?

The barbell bench press doesn't really have any strict limitations on this matter. The degree of load on a certain part of the chest depends on where the barbell is lowered. It is only not recommended to lower it too close to the neck and too close to the stomach, where the border of the chest already ends. The optimal choice would be the middle of the chest, the nipple line, or an imaginary line that connects the elbows.

The projectile should be lowered slowly, making sure to take a deep breath. Squeeze quickly, while exhaling, making a sharp and powerful effort of all the muscles involved. At the lowest point you should pause for a second.

Head position

Before doing a bench press, you should study absolutely all the intricacies of its implementation, but many stop at the information listed above and do not take into account the importance of head position during training, but in vain. During the press, it is forbidden to lift your head from the bench, as this automatically rounds the spine and weakens the press.

You should also not turn your head while working, for similar reasons. The gaze in the starting position should be directed to the center of the bar, and in order to remove the projectile from the rack, you need to tense your neck muscles, squeeze your shoulder blades together and lower your shoulders. At the same time, the head is slightly moved back.

Exercise options

After mastering the technique of the classic press, you can move on to studying its varieties. The following types are distinguished:

Narrow bench press. Differs from the standard grip width. The hands are located about 10 cm apart from each other, and when moving, the elbows should move along the body, fitting tightly to it. The main muscle involved is the triceps.
Reverse grip press. In this case, the palms simply turn towards the athlete, the grip width and other features of the technique remain unchanged. Rotating the palms provides a 25% increase in load on the upper chest muscles.

Incline bench press. To perform this, you need to sit on a bench with an incline of 450. The higher your head is raised, the more load the upper chest receives. Otherwise, the execution technique remains the same - the back is arched, the legs are firmly pressed to the floor and the buttocks are pressed to the bench. In this case, the barbell must be lowered onto the upper chest.
Reverse tilt. Most gyms today already have a special bench with a negative incline for barbell pressing. The position of the athlete on it allows the lower part of the pectoral muscle to be most effectively worked, while lowering the bar strictly to the bottom of the chest.

How to increase your performance?

Even when the bench press technique has been mastered, not every athlete can regularly increase their own performance. Many people at a certain point reach a weight limit that they cannot cross, although the body’s potential allows them to squeeze out much more.

The main reason for this is improperly used muscles. The fact is that while correctly performing all the movements of the apparatus, you also need to feel whether the right muscles are involved during work. It is the feeling of your own body that helps you correctly position the apparatus, choose a grip and, in general, adjust the bench press to the structural features of your body. By providing the correct support and distributing the effort between the right muscle groups, the athlete will definitely gain weight.

Preparing for the exercise

What is meant here is not a warm-up before a lesson, but a thorough work-out of the body before starting the bench press. As strange as it may sound, to effectively push a weight from your chest, you need to have strong legs. The fact is that it is the legs that ensure clear positioning of the body during the press; they are always in tension and act as a kind of spring that collects all the potential energy in itself. A powerful push can only be achieved with strong legs, and you need to strengthen them in advance by performing weighted squats and deadlifts.

In addition, the bench press also involves the back muscles, strengthening of which helps to increase the pushing force of the barbell, and strong shoulders will help to hold a lot of weight. To work out the shoulders in detail, you should include a military press or barbell row to the chin in the program.

The barbell press involves pushing the barbell to the highest point, and many people are unable to fully straighten their arms. This is due to the fact that at the last stages of the push-up, the triceps come into play, and they are the ones who push the weight to the end point.

If the arms stop while pressing while the elbows are still slightly bent, it means the athlete has poorly developed triceps. The French bench press with a barbell, the classic close grip and extensions on blocks will help increase their productivity.

Conclusions and rules not listed above

To securely hold a lot of weight, you need to hold the bar very tightly.

Having removed the apparatus from the rack, you should not hang around waiting, you should immediately start pressing. Even if you simply hold the bar with straight arms, the muscles become very tired and will not allow you to effectively perform the exercise in the future.

You need to move the bar along the shortest path - in a straight line.

For effective training, it is not enough to know the exercise technique; you also need to perform them in sufficient quantity to achieve the goal. To increase muscle mass, the bench press should be done for 6-10 repetitions in at least three sets. If the goal is simply to increase strength, then you need to press the barbell no more than five times, but in 6-8 approaches. Maximum results will be achieved with regular training. The bench press should be done twice a week. If equipment with a large weight is lame, then the projectile should be unloaded and sharpened with less weight. In correct execution, visualization of your movements is also important. Sometimes this technique helps those who cannot yet fully feel their body.