1. Bench Press There are three different grip distances: a wide grip is good for stretching the pectoralis major, and a normal grip is good for thickening. It’s good for the pectoralis major, and it’s good for developing the triceps when held with a narrow grip. When the distance between the two hands is 10-15 centimeters, it is called a narrow grip. When the distance between the two hands is slightly wider than the shoulder, it is called a normal grip. When the distance between the two hands is more than 80 centimeters, it is called a wide grip. When doing the bench press series, you should be straight when pressing up. The chest is heavy and the shoulders are heavy.
1. Bench press
[Function]: Develop the strength of the lateral wing of the pectoralis major muscle, the middle groove and the inferior marginal groove
[Essentials]: Supine On the bench, the torso must form a "bridge shape" from the shoulders to the hips. Only the back of the shoulders and buttocks are in contact with the bench surface. Hold the barbell and place it on the third rib (that is, about one centimeter above the chest nipple) and push it straight upward. Lift up until your arms are straight.
[Notes]: When doing the bench press, keep both arms straight and keep the chest muscles tight.
[Breathing method]: Inhale through the nose when pushing up, and exhale through the mouth when returning.
2. Incline bench press
[Function]: Exercise the upper part of the pectoralis major muscle and the upper end of the lateral wing
[Essentials]: Lie on your back on the inclined board at an angle of 25-35 Go up, hold the barbell with both hands, and use the contraction of the pectoralis major muscles to strive towards thePush up until your arms are straight, then slowly return to the position.
[Breathing method]: Inhale through the nose when pushing up, and exhale through the mouth when returning.
[Note]: Changes in the angle of the inclined plate also change the effect of chest exercises. In addition, if the horizontal bar is pushed up close to the nipple area, it has a better training effect on the inner and outer pectoralis major muscles. If the horizontal bar is close to the neck, it will have the best training effect on the upper and inner parts of the pectoralis major.
3. Decline bench press
[Function]: Exercise the lower part of the lateral wing of the pectoralis major muscle and the inferior marginal groove
[Essentials]: Lie on your back on an inclined board with an angle of 20 -30, use the contraction of the pectoralis major muscle to push up until the arms are straight, and then slowly return to the position.
[Breathing method]: Inhale through the nose when pushing up, and exhale through the mouth when returning.
[Notes]: The hooks and inclined boards must be safe and firm, and do not actively exert force on the triceps when pushing up. The above three bench press methods can be replaced with kettlebells or dumbbells, and the effects are the same.
4. Dumbbell bench press
[Function]: Exercise the lower part of the lateral wing of the pectoralis major muscle and the lower marginal groove
[Essentials]: Lie on your back on a bench, hold the dumbbells with the palms of your hands facing each other and the straight arms. When lowering, the palms of your hands gradually move forward to On both sides of the shoulders, use the contraction of the pectoralis major muscles to push up until the arms are straight, and then slowly reset.
[Breathing method]: Inhale through the nose when pushing up, and exhale through the mouth when returning.
[Notes]: When lowering the palms, gradually move the palms forward to the sides of the shoulders. At this time, the arms should droop naturally, forming the sides of the hands and elbows.Perpendicular to the ground, do not actively exert force on the triceps when pushing up.