Lying Pushing is the most classic and popular training exercise in the gym! Not only the chest muscles, but also the bench press can help you develop upper body strength and help you build a strong physique!
The bench press is a multi-joint movement, involving the shoulder and elbow joints working together! It is a horizontal pushing action, and the main muscle groups involved are the pectoral muscles (shoulder horizontal adduction), anterior deltoid muscles (shoulder horizontal adduction), and triceps brachii (elbow extension)
Usually, we will Use barbells and dumbbells to perform bench presses. The barbell can bear better weight and the dumbbells have a better range of motion!
But today we would like to recommend you to use the Hu Ling for bench press!
Benefits of using a kettlebell for bench press:
1 .Better grip
The unique handle of the Huling will make your hands more comfortable, especially when heavy weights are used. Huge dumbbells will make it difficult for you to start, and you need to be more careful. Strong wrist stability! But the kettlebell can hang quietly in your hand, gently resting on your forearm, as if it is integrated with your arm!
2. Larger range of motion, more motor unit recruitment!
Compared with barbells, kettle bells have a larger range of motion, even wider than dumbbells! Keep your arms as close as possible when pushing up! This will give your chest muscles better stimulation!
How?
Starting position: Just like the traditional bench press, lie on the bench and hold steady Shoulders (shoulder blades slightly retracted and lowered), feet firmly planted, abdomen and buttocks tightened!
When holding the Hu Ling, keep your wrist neutral and let it rest lightly on your forearm!
Action process:
1. Stretch the chest muscles, slowly lower the kettlebell, pause for a second when reaching the lowest point, and pay attention to whether the forearm is in contact with the ground Vertical, don’t over-abduct your shoulders!
2. Then push the Hu Ling upward quickly and squeeze the chest muscles hard at the top of the movement!
Notes:
1. When falling, pay attention to control the speed, always maintain tension, and feel the chest muscles being slowly stretched!
2. Hold the kettle tightly and let it become a part of your arm!
3. Be careful not to fall too deep, as long as the upper arm and torso are on the same plane!
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