How to use chest muscles for bench press

With the continuous improvement of living standards, people's requirements for their own body shape are getting higher and higher, so fitness has become an indispensable part of many people's lives. Exercising the chest muscles is a very critical step, but many people don’t know how to use the chest muscles to do the bench press. This is a training technique that is relatively difficult to master. It requires practicing over and over again according to the given steps. Friends who are interested can give it a try.

1The bench press is the trump card exercise for chest muscle training. If you want to have full and strong pectoral muscles, doing a good bench press is essential. The bench press is a relatively difficult skill to master.

2. Concentrate your mind: Focus all your attention on the target muscles, and put all the thoughts in your mind into the pectoral muscles! Feel the contraction of your chest muscles. When exercising, feel the force exerted by the target muscles. This can effectively stimulate the target muscles, stimulate the body's instinctive reaction, and return blood to the target muscles to replenish nutrients. This is what is commonly referred to as "concentration of mind."

3 Let the pectoralis major exert force. Because the bench press is a compound movement, the triceps, pectoralis major and anterior deltoids work together to complete the movement, with the ratio being approximately 40% for triceps, 35% for pectoralis and 25% for anterior deltoids. Friends who use improper methods may have 50% for triceps, 20% for pectoralis and 30% for anterior deltoids, which greatly reduces the training effect of the pectoralis muscles, or you may not feel the force of the pectoralis muscles at all.

4 Special emphasis should be placed on preventing borrowing force. In order to achieve the desired effect, take a few seconds to adjust the barbell after it is pushed up, relax the waist, back and shoulders, and after the shoulders are relaxed, you can put them on the bench press, which is called "sinking your shoulders." The arms only maintain the minimum power output, the fingers are clenched together, and the wrists cannot collapse, otherwise the load will be too great, and the palms must be "standing" on the wrists. Do not use force on your forearms, and do not deliberately tense your triceps. Just squeeze your chest and use the strength of your chest to support the barbell. You must find this feeling so that you can form a system that exerts isolated force. This is the most critical thing.