Bench press, the golden training movement for upper body exercises, is not only loved by fitness enthusiasts, but also the key to building a strong body. However, the use of technique, especially the subtle adjustment of the elbow, often determines the effectiveness of the training. In a 2017 study, scientists took a closer look at the effects of different bench press techniques on muscle activity and performance, revealing the science behind them. If you want to improve your PR personal best, you might as well study hard and let the bench press be your secret weapon to building the perfect body.
1. How to do the traditional bench press?
Bench press, a multi-joint complex exercise, stimulates key muscle groups such as the chest, deltoid and triceps. For seasoned exercisers, they know that precise control of elbow position is essential to maximize muscle development.
Start with a basic traditional bench press, lie flat on the bench with your hands slightly wider than your shoulders and your feet firmly on the ground. Make sure your shoulder blades are retracted and your core is tight, then lift the bar smoothly off the rack until your arms and elbows are fully extended. Take a deep breath, keep your core steady, and slowly lower the bar to near the center of your chest. Then, exhale and push the bar back to the starting position, feeling the tension in your chest and the extension of your arms.
2. What are the benefits of bench press?
Bench press is very effective for upper body development and muscle gain, making it popular with bodybuilders and fitness enthusiasts. Here are some of the essential benefits of the bench press.
1. It has a remarkable effect on the development and muscle building of the upper body, which is the reason why bodybuilders love it. With continuous stimulation, the pectoral muscles, shoulders and arm muscles grow and the body becomes more toned.
2. This compound action can enhance the overall strength of the upper body, improve the range of motion of the joints, and make you more comfortable in various activities.
3. Bench press improves the coordination and balance of the body, and the continuous tension of the core muscles not only enhances the strength, but also shapes a better posture and effectively prevents injury.
4. Bench press is also an excellent bone support exercise, which makes bones stronger and healthier by enhancing the resistance of the joints. Studies have confirmed that strength training can effectively improve bone mineral density, which has a significant effect on improving bone problems such as osteoporosis.
3. The impact of different elbow positions on bench press
Bench press, a seemingly simple fitness movement, actually hides the possibility of countless variations. The position of the elbows is like a magic knob that regulates the muscles, and with a slight adjustment, the focus of the exercise will be magically shifted.
1. Elbow area
When the elbow is adducted during the bench press, the movement of the shoulder can change from horizontal adduction to flexion. This promotes more muscle growth in the anterior deltoid tract (anterior shoulder) and increases the range of motion of the triceps. During the bench press, when the elbow is in the inner position, the movement of the chest muscles is reduced.
2. Elbow area
Extending your elbows in this exercise can change the movement of your shoulders to horizontal adduction while reducing flexion. Your pectoral muscles will experience greater muscle hypertrophy and activation. Experts recommend using a lighter weight in this position, as it primarily transfers tension to the anterior deltoid fascicle.
And when you place your elbow at a 45-degree angle, it's like a clever balancing act, where the pectoral, deltoid and arm muscles get the chance to dance in harmony. Not only is it about activating more muscles, boosting your maximum strength, and creating new pR, but also, protecting your shoulders from unnecessary injuries.
Keep in mind that different elbow positions target different muscle groups during the bench press. To achieve your fitness goals, choose the proper elbow position. For those who want to work their pectoral muscles, the position of the elbows facing outward (open) is ideal. Conversely, if you're focused on strengthening the triceps and anterior deltoid muscles, an elbow adduction pose is recommended.
Identify techniques that are appropriate for your goals and adjust your weights accordingly to maximize the benefits of your upper body workouts. This may involve choosing a lighter weight when using the elbow outward position or choosing a 45-degree elbow angle to protect the shoulder. Also, make sure you have an observer during these technical exercises to ensure safety.
To sum up, the bench press is not only a form of exercise, but also an art. On the path to a fit and fitness, master the right techniques and practice consistently, and you'll be rewarded with surprises that far exceed your expectations.