Among the essential workouts for all those, who wish to create their own pectoralis main muscle mass, the bench press is conducted through laying on the back. In this workout, once the supine position is achieved, one has to lift the weight using both hands and push it upwards and downwards, in front of chest, repeatedly. Along with pectoralis major, the adjoining muscles such as serratus anterior, anterior deltoids, triceps and coracobrachialis are also exercised in this strength training exercise, if you adhere strictly, to proper bench press form.
Proper Bench Press Form
Doing the bench press exercise properly, is of utmost importance. If the correct technique is not followed, one may end up hurting his muscles. The basic technique/method of performing the bench press is known to everyone. Let us understand about the perfect form of bench press. The proper technique used to perform a bench press is shortening the distance through which bar press is carried out. In order to shorten the distance, one has to stick out the chest by expanding the rib cage. The shoulder blades need to be squeezed and kept down. This way a perfect platform for shoulders on the bench is created. The bar should be gripped in such a manner that forearms remain perpendicular to the floor. A thumb grip is recommended to hold the bar. To gain enough support, feet should be placed on the ground. The head need not be rested completely on the bench while performing the workout. It should be lifted slightly and a half inch gap needs to be maintained between the bench and head. Elbows need to be locked after raising the bar; it prevents risk of bar falling on the face.
Incline Bench Press Form
The incline bench press is performed at an angle of 30 degrees. It is known that this, thirty degrees, is an ideal angle for performing the inclined bench press. However, one can go up to 45 degrees for some reasons. The pectoral muscles are worked out properly with a lesser angle. As the angle is increased, shoulders get more exercised than the pectorals. The main advantage of performing an incline press is that upper part/clavicular head of the pectoralis muscle is worked properly. The proper form/technique of performing incline bench press is to maintain an angle of 45-90 degrees between the torso and arms. Pectorals are worked out intensely/vigorously, if a 90 degree angle is maintained. However, it may also lead to shoulder strain; one can think of lowering the angle if the strain experienced is high during this chest exercise.
Dumbbell Bench Press Form
The dumbbell bench press workout is useful for muscle building and helps in strengthening the outer and middle pectorals. Hand weights compared to barbells help a large selection of routines, the simple fact that has managed the popularity associated with dumbbell workouts. The stabilizer muscles also come into action when dumbbells are used. You ought to lay in the back as well as carry hand weights in a manner, that they’re situated close to the higher middle a part of pectoral. The arms should be raised and positioned at shoulder-width. While the arms are being lowered, it is necessary to bring them to the outer side of the chest.
The ‘J’ Lift
While performing a bench press, the common practice is to raise and lower the bar straight up and down. A more refined/efficient way of doing this activity is to raise the bar straight for a short distance and then move it towards the head. The act of lifting the bar in this manner is known as ‘J’ lift. Read more on best chest exercises for men.
You need to always stick to the accurate bench press form to improve the actual effectiveness of workout routines. Accidents tend to be reduced, in case a correct way is implemented so that you can grasp it. The information provided in this article would prove to be of help for implementation of proper bench press form.