Archive for March, 2011

Bench Press


Bench press is a tool to train the upper body. For the purposes of bodybuilding, used to strengthen muscles pectorals, deltoids, and triceps. This appliance is equipped with Barbell or Dumbbell heavy burden that can be arranged.

There are many types of equipment bench press according to need.

1. Bench Press 2 in 1 + pulleyMulti Position is a tool to train the chest muscles upper, middle and bottom. The position of bench seat can be assigned according to our will become flat or incline, which is equipped with a safety hook that ensures the safety restraint device when used.
Front section, there is a lat Pull Down bar that is connected with the plate holder below, so that the load used is the external load of the load plate.

 

 

2. Decline Bench Press – Single Position

is a tool to train the chest muscles below. Devoted to commercial fitness centers.
With a width of 135 cm, making this tool very convenient to use, especially for wide-grip bench press exercise. Section holdernya coated iron bar hard barrier, so the bar holder not scratched.

3. Incline Bench Press – Single Position, is a tool to train the upper chest muscles. Devoted to commercial fitness centers.
With a width of 135 cm, making this tool very convenient to use, especially for wide-grip bench press exercise.  Section holder coated iron bar hard barrier, so the bar holder not scratched.

 

4. Flat Bench Press – Single Position,

is a tool to train the middle of the chest muscle. Devoted to commercial fitness centers.
With a width of 135 cm, making this tool very convenient to use, especially for wide-grip bench press exercise. Section holder coated iron bar hard barrier, so the bar holder not scratched

To use this tool posture lying on the bench that can be arranged
height, while his back against the bench who do bench press
lose weight onto the chest, then pushed back until your arms straight
without locking elbows.

Bench press is the most popular chest exercises, this exercise focuses on developing pectoralis major muscle as well as other supporting muscles including the anterior deltoids, anterior, serratus, coracobrachialis, scapulae, trapezii, and triceps.

However, without the techniques and attitudes good body while doing this exercise, the can-can you bench press exercise
will shape your chest muscles at all. And most people, especially beginners,
perform this exercise incorrectly.

Consider the following exercise a few tips that you can follow to minimize mistakes and the risk of injury.

1. Squeeze your legs with the floor
The foot has a very important role to balance the body in what conditions
, either at practice, standing, walking, running, and so forth. When doing bench press, coordination and strength must be considered, one with legs close up you with the floor.

2. Close the body to the bench
Sqeeze all parts of the body, starting from the back, buttocks, and shoulders as strong as possible to achieve stability and balance your body.

3. Apply Full Range of Motion
Full range of motion should you apply to every practice except for exercises stomach. When you lower the weight, you’re not down until touch your chest. With even the chest muscle so will be less involved in the exercises which aim to train chest this. So do this in full motion.

4. Keep To Stay Straight Wrists
Straighten your arms and hands to relieve pressure on the ligaments in
wrist.

5. Hold Breath
As soon as you exhale, the pressure in the chest cavity would decrease.
And this will not only increase the risk of injury, but will also lower your power. Take a breath at the peak of this exercise, that is when your arm is locked.

6. Focus on Chest
Of the 3 main muscle involved, namely the chest, shoulder and tricep, then the chest muscle who most powerful. Many people have too much pressure on shoulders and arms while doing bench presses.

Try to compress the chest of each repetition do you do for your chest muscles actually trained through this exercise.

Chest workout with bench presses will not form properly chest if this exercise does not involve the chest muscles with the maximum. Therefore, do this movement with correct technique, good posture and proper weight. Happy practicing!

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