Bench press - the best exercise for the chest

Bench press is an exercise that most effectively develops the pectoral muscles. It belongs to the category of basic exercises, so it should be performed both for beginners and professionals. The maximum efficiency in pumping the breast can be achieved only by performing a bench press in combination with a press of dumbbells and wiring.
There are a couple of options for how to do it. Let's take a closer look at each of them.

Bench press on a straight bench

This type of press is considered classic. It involves the pectoral muscles, anterior deltas and triceps. Even the beginner can perform this exercise correctly. We lay down on the bench so that the bar is at the level of the eyes, take up a fairly wide grip for it and begin to perform the exercise. On inhaling, lower the bar to the middle of the chest, on exhalation we return to the starting position. To better keep the balance, firmly dug your feet on the floor. Perform 8 to 12 repetitions in 3-5 approaches.

Bench pressing on the bench (head up)

If you want to pay attention to pumping the top of your chest, then you need to include in your training bench press in the slope (head up). This option will use the top of the chest, the front of the deltas, trapezium and triceps. This exercise is intended for people who have a fairly massive chest, but want to pay attention to its upper part. This exercise is not recommended for beginners. The technique of correctly performing the bench press on an incline bench is the same as for a classic press, but the barbell needs to be lowered to the top of the chest, and not to the middle. There is also an option for performing in incomplete amplitude. It is used to relieve the strain from the triceps.

Bench press upside down on an incline bench

To pay attention to the bottom of the chest, perform a press upside down. This version of the bench will use the bottom of the chest, the front delta and triceps. Exercise is recommended only for athletes who have already pumped their breasts well enough , but want to give it a shape, so to say "prune". The technique is similar to the usual press, but the bar should be lowered to the solar plexus. You need to do the exercise in full amplitude.
Also pay attention to the grip of the bar. The wider the grip, the stronger the load on the chest, but this does not mean that the hands should be placed at maximum width. Choose such a grip that you are comfortable, but periodically make it wider, or already. Too wide grip should not be done, otherwise you injure your shoulders.

Bench press lying on a horizontal bench

This is the most popular exercise among people who are engaged in the gym. If you train well for two or three years, you can get the rank - kms for bench press. If your weight is 60 kg, then you will have to press the standard for 97.5 kg, with a weight of 75 kg - 117.5 kg. If the scales under you show 90 kg, then you have to press 132.5 kg.

If you want to try to squeeze out the maximum weight, that is, put a competitive record, bench presses must be done purely and with a pause, otherwise the record will not be counted. I hope this article helped to learn something new about this exercise.