Bench Pressing: The Most Useful Chest Exercise
When talking about the chest, pecs is the slang term almost everyone knows
. Pectoralis Major is where the word pecs comes from and they're your upper chest muscles. They also represent a good part of your chest muscles. To stay fit, our recommendations are undoubtedly dumbbell flies, cable flies, cable crossovers, and pec deck machine exercises for your chest. The bench press exercise, for growth in the upper chest area is the best exercise. Keep reading for more information on this.
The Flat Bench Press
Flat bench press exercises are very useful for your pecs. It not only strengthens the pectoral muscle area, but increases the size as well. Bench pressing not only results in developing your chest, but your anterior deltoids (front shoulder muscles) as well. To do bench presses, you're obviously going to need a barbell and to know how to do them, continue reading.
1. Lying on a flat bench, grab the barbell. A trick to grabbing it right is to make a fist with your wrist pointing away from you. The amount of distance between both your hands should be a bit more than your shoulders with.
2. Grab onto the barbell from off the rack. Make your arms fully extend by pushing it up in the air.
3. don't let the barbell touch your chest as you bring it down slowly. Inhale while bringing it down.
4. Upon repeating the process of putting the barbell in the air, have a quick pause, but avoid moving the barbell too much as this may lead to the loss of control.
5. Exhale while you finish the movement. Then, repeat.
Different Forms of the Bench Press
The ideal inclination to do the Decline Bench Press on is 20 to 40 degrees. The Decline Bench Press is the best exercise to do if You'd like to increase the size of, and tone the lower of your pectorals, hands down.
The Incline Bench Press is done on a 45 to 60 degree inclined bench. The Incline Bench Press is the best exercise to do if You'd like to increase the size of, and tone your pectorals, the upper part of them, that is, as well as your anterior deltoid muscles.
For another variation of the Flat Bench Press, do the Close-grip Bench Press, where the only thing you have to change is the distance between your hands. The Close-grip only requires 12 inches between your hands. The tricep muscles and pecs are the main targets of this exercise.
Bench Pressing allows both getting you in shape by giving you muscle mass and working out your chest muscles. Please note that we have mentioned barbells to do these exercises with, but dumbbells will work as substitutes.
Bench Pressing Advice
Its very dangerous to bounce a barbell that is at its lowest position. Avoid letting your barbell move front and back constantly. it'll cause you to lose control of it. Always have someone spot you as you do bench presses because even though they're the
best chest exercises for you, they can at times be dangerous.
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by: Jack Bush
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