from just learning to work out to training consistently every day, you've definitely felt the thrill of progress, but it's definitely not permanent.
We all know that the barbell bench press is a mandatory exercise for most of our pals to train their pecs, and probably the best movement to measure strength, so if you don't get results from your training over a long period of time, you will let yourself down.
the barbell bench press is undoubtedly the most famous strength move, and with just one simple piece of equipment, you can measure a person's level of performance in the gym. Think about it, do you often compare yourself to other pals on who can lift bigger weights? No other movement gives as much strength as the barbell bench press.
But is this the only pectoral training move worth doing? There are many more effective pec moves here. Included are the three main barbell bench presses as well as supporting explanations given for any movement related to pec training. How to use all the options to build perfect yet strong, sculpted pecs.
one of the three pillars of pectoral growth
1. The flat barbell bench press (full chest exercise)
the flat barbell bench press is the standard movement that can be used to build pectoral muscles. Simplifying fitness into three main strength building movements, the flat barbell bench press is one of them, along with the deep squat and hard pull. The powerlifting big three are three powerlifting compound movements that build strength and stimulate muscle building, which combined can stimulate most of the body's musculature.
There are several ways to do the flat barbell bench press. Each style has some slightly different benefits. The flat barbell bench press is a powerful tool that can frontally activate the entire pectoral area. At the same time it is one of the most challenging movements and not easy to do to standard.
to do the bench press correctly.
1. Tighten the shoulder blades
2. Hold your hands slightly wider than your shoulders
3. Focus on squeezing the pectoral muscles as you do the movement
4. Lower the barbell until it hits your pectoral muscles, with the barbell positioned approximately below your nipples
5. Don't focus too much on the weight being lifted, focus on the inward shoulder movement
6. Keep your body under control and stable
for the flat barbell bench press, these guidelines will help you "Find the pecs". Choose weights that are lighter than normal and need to be controlled to avoid over-exerting the shoulders and triceps.
value of the flat barbell bench press.
The flat barbell bench press is a great movement to increase muscle and strength. For muscle building and strength growth, this movement is paramount and plays an important role in its own right. When doing the flat barbell bench press, the tendency is to have more control over the weight and stimulate more muscle growth compared to the weight. Large weights are subject to more stress for the shoulders and elbows.
The flat barbell bench press also mobilises the anterior deltoid and triceps. The latissimus dorsi, lower back and gluteus maximus also need to be firmly tightened when lifting large weights, and this movement requires strict control throughout the body to reduce the risk of injury.
2. Upper incline barbell bench press (to train the upper chest)
the upper incline barbell bench press is the same as the flat barbell bench press, only with an added angle. For beginners, the upper chest barbell bench press is a relatively easy position to master as long as the grip is wide enough.
There is a common misconception that the upper incline bench press is more effective at training the upper chest than the flat bench press. The flat barbell bench press and the upper incline barbell bench press activate the upper pectoral muscles to a similar degree. The only difference is that the upper incline barbell bench press stimulates the pectoral muscles less against the middle and lower muscle fibres and is felt more in the upper chest while performing the movement.
the upper incline barbell bench press is still very important in your training routine. The upper incline barbell bench press can also be done for more additional training in a standard bench press where all the pressure is concentrated on the upper pecs. The chest controls the weight and concentrates most of the pressure on the upper pectoral muscles in the clavicular bundle.
to do the bench press correctly.
1. Tighten the scapulae
2. The hands should be held slightly wider than shoulder width apart
3. Focus on squeezing the upper pecs when performing the movement
4. Do not lower the barbell below the nipples, but between the collarbone and nipples
5. Maintain control and stability throughout the body
value of the upper incline barbell bench press.
The upper incline barbell bench press is suitable for increasing the muscles of the upper clavicular bundle of the pectoralis major. It requires constant training and a focus on isolated stimulation to bring it to its full potential. The outer edge of the pectoralis major and the anterior deltoid bundle are well trained.
The upper incline barbell bench press adds stress to the shoulders and elbows, which can be exacerbated by large weights, and it is not recommended to continue shoulder training after the pectoralis if the deltoids are unbalanced. The upper incline barbell bench press will train the shoulders to a large extent, and the triceps and core muscles will also be mobilised.
3. Lower incline barbell bench press (for the lower chest)
the lower incline barbell bench press is a bench press that is rarely used in the gym and it has some notable benefits. While the flat bench press maximises pectoral stimulation and strength building, the lower incline bench press is very effective in stimulating the pectoralis major while placing less stress on the shoulders than the flat and upper incline bench presses.
to do the bench press correctly.
1. Stabilise the legs and stabilise the body
2. Grip slightly wider than the shoulders
3. Focus on squeezing the lower edge of the pecs when performing the movement
4. When lowering the weight, it should touch the gladioli below the nipples
5. Maintain body control and stability
value of the lower incline barbell bench press.
The downward incline barbell bench press has the same benefits as the flat barbell bench press, except that there will be an additional emphasis on the pectoralis major. It will mobilise the triceps, but the stress on the shoulders can be greatly reduced by correct movement position. Due to this, the lower incline barbell bench press is able to add variation and extra volume to the workout without affecting the shoulders.
For the lower incline barbell bench press, correct posture is very important. When learning the lower incline flat bench press use small weights to get a feel for the movement. After feeling used to it, it is easier to stimulate the pectoralis major using larger weights. In addition to the pectoralis major and pectoralis minor, the downward incline bench press inevitably places a degree of stress on the triceps, serratus anterior and latissimus dorsi.
wide grip vs. Narrow grip vs. Reverse grip: Which grip is it?
Make the most of the bench press and you will quickly notice the change in grip.
1. Wide grip: Concentrates more on the outer edges of the pecs, providing a greater stretch, but also stimulating the shoulders in particular.
2. Narrow grip: Mainly changes the use of the secondary muscles from the shoulders to the triceps.
3. Reverse grip: Concentrates more on the upper pectoral muscles, the smaller part of the pectoralis major that connects to the clavicle.
why do some guys lift their legs for the bench press?
There are three reasons for doing the bench press with the legs up.
1. They have back pain
2. They think they are challenging their chest
3. They don't know what they are doing
for some people who use light weights, reason 1 is acceptable. However, for stability, the feet should always be firmly planted on the ground, otherwise, there will be a loss of momentum and eventually injury.
what are the additional benefits of the dumbbell movement?
What are the overall differences and benefits of using the dumbbell bench press in strength and muscle training?
Range of motion: The most obvious benefit of dumbbells is the increased range of motion. When using dumbbells, there is additional range of motion at the highest and lowest points of each movement, stimulating more and more complete muscles.
Stability: Dumbbell training requires greater stability, accomplished through the recruitment of secondary muscles. The growth of secondary muscles will result in stronger muscles, more stable overall and less prone to injury.
muscular symmetry: In barbell movements, the strong side may be trained more than the weak side. On the other hand, free apparatus does not require both arms to share the weight. Due to this, the body grows more symmetrically and any imbalances are noticed when performing the movement.
Pectoral exploration
with pectoral training, you have endless options. In our opinion, the best way to increase chest muscle mass and strength is to set your chest workout around the three main types of barbell bench press.
depending on the training schedule, use dumbbell bench presses as a variation etc. Likewise, it is not wise to do the flat bench press, the upper incline bench press and the lower incline bench press all in the same day. When putting a training programme together, be aware of which movements will give you the most benefit and then combine them to properly stimulate the muscles without overloading the others.
mastering the barbell bench press will not be a problem to make your pecs another size, the more strength you grow, the more muscle fibres you will destroy and the more muscle you will rebuild. Rationalise it and let yourself see a visible breakthrough!
