What Does Benching Mean in Workout?

Whether you’re a natural-born athlete or not, there’s probably a sport that’s just right for you. It means lifting a barbell or dumbbell upward with arms straightened from a standing, sitting or lying position. The press can be carried out from the chest or the shoulders, it is used to develop large and small pectoral muscles, triceps and the anterior bundle of the deltoid muscle in bodybuilding.

People are fascinated by the sight of lifting heavy weights from a prone position — this is why newcomers are often unhappy with their results because they also want to catch admiring glances. But not only universal recognition forces people including a bench press in the training program — this exercise is extremely important for the development of the upper body (triceps, shoulders, and pectoral muscles).

The Basics of Success

Absolutely everyone likes this exercise, so you usually have to stay in a line to get the best workout bench. The gyms’ owners, of course, know about this, so 3-4 such benches are placed on one squat rack or horizontal bar in the simulator.

The person who presses the bar while lying correctly can be seen from afar: he/she has massive shoulders and arms. When two or more people press in the gym, this inevitably leads to competition. The right technique is the last thing they think about when they try to measure total numbers. Most of all, beginners give up the bench press, and at the same time, each has own technique. The bench press is a great exercise if done correctly. In the bench press, two tender joints are loaded: the ulnar and the shoulder one. These joints are great for pulling, but pushing is an unnatural movement.

What You Need to Know if You Decide to Train

1. Bodybuilding bench press technique

Bodybuilders are pushing to develop the chest, anterior deltoid muscles, and triceps. A classic bench press loads these muscle groups evenly.

When performing the exercise, bodybuilders do not tear off the pelvis from the bench, which can be purchased on jons guide. If you are unable to press without breaking, lower the weight. Do not forget that muscles grow from sets of 8-12 repetitions. Focus on doing the exercise correctly and learn to feel the muscles. Bodybuilding is a discipline in training, nutrition and relaxation, and not power records.

2. Warm-up

Carefully knead the shoulder, elbow and wrist joints. Professionals not only stretch but also rub warming ointments for muscles into joints. Before you go under the bar, remember how it lies in the palms of your hands, how it moves from the top point to the very bottom and back.

3. Powerlifter press technique

Powerlifters press in the bridge position, and this is a rather interesting technique. Athletes arch their backs, tearing them off the bench as if they are standing on their shoulders and legs, touching the bench with their buttocks. With this trick, powerlifters are heavier because they include more muscle than bodybuilders. Moreover, they reduce the amplitude of movement, which gives an additional advantage in competitions.

Technique

• Lie on the jonsguide.org bench with your back, rest your feet on the floor. Do not put your feet on a bench, do not stretch, but simply put them on the floor. Grasp the bar so there is approximately 55-60 cm between the palms. Such a grip will provide a vertical location of the forearms at the lower point and relieve the unnecessary load on the elbow joints. The thumb should cover the bar from the back of the other fingers.

• When pressing, do not part the elbows too wide. Bodybuilders take their elbows away to pump their pectoral muscles well. This technique will not let you use too much weight due to the elbows instability, and do not try to refute this rule. If you decide to set records with diluted elbows, then you will inevitably be injured.

• Lower the barbell smoothly, the bar should lightly touch your chest, and then lift the barbell. There are two errors when lowering the bar: the bar comes too low, somewhere in the area of the solar plexus, or, conversely, under the very chin. Both errors strain the shoulder joints and wear them out. Lower the neck approximately to the nipples area, it is easier for someone to do a little lower, while for someone a little higher.

Repeat all these movements whenever you are going to do the bench press during training — this will help to better work the technique out. Naturally, this will also help to avoid injuries.