How to use the barbell exercise pectoral muscles

Fit pectoral muscles make men look more attractive, many hobby fitness people, like to increase the body muscle content through the barbell, the following we are mainly to introduce a few basic, exercise pectoral muscle methods.

Smith press

Smith press (smith press) is a fixed device to complete the bench press, for beginners, the free bench press (dumbbell bench press, barbell bench press) is not a good grasp of balance, you should first use the smith for basic exercises, and then go to the free bench press after a period of time. Smith bench press is divided into three cases: flat, upward slant and downward slant. Flat, upward slant and downward slant three Smith bench press respectively focus on stimulating the middle, upper and lower pectoralis major, but no matter how oblique push, the middle of the pectoralis major muscle are under greater pressure.

Target exercise areas.

Pectoralis major muscle

Action essentials.

1. in the Smith machine to adjust the position and angle of the long boarding: flat bench press is horizontal, oblique upward push about 30 degrees, oblique downward push generally about 20 degrees; keep the bench press up when the barbell axis falls in the corresponding part of the chest; use the grip distance than shoulder width, so that the pectoralis major muscle to obtain full extension and complete contraction. 2. When the barbell pushed up to the two arms straight, must make the pectoralis major in the "peak contraction" state, a short pause. 3. Exhale through the nose when pushing up, and inhale through the mouth when restoring.

Caution: 1.

1. Do not lift the hips and waist off the bench, grip distance than shoulder width, too narrow focus on the exercise triceps. 2. Smith machine belongs to the fixed apparatus bench press, do not have to worry about the barbell or dumbbell bench press when the balance control problems, coupled with the safety latch protection, Smith bench press is relatively safe and reliable. Therefore suitable for beginners to master the initial bench press skills; for advanced fitness can be used to impact the limit of large weight to improve the bench press ability; first failure training method can be used to assist dumbbell or barbell bench press immediately after the Smith bench press.

Barbell Bench Press

The barbell press is a classic movement to exercise the pectoral muscles, belongs to the free weight bench press, better than the effect of fixed equipment, so the pectoralis major and upper arm strength to a certain level is best to use the barbell or dumbbell bench press, so as to get the perfect pectoral muscles. Barbell bench press can increase the thickness of the pectoralis major. Flat, upward slant, downward slant three forms of barbell bench press, respectively, focus on the exercise of different parts of the pectoralis major, other also involves triceps, deltoids.

Flat barbell bench press

Target exercise parts. Mainly exercise the entire pectoralis major muscle, to create the entire chest circumference. Action elements. 1. Using a wide grip distance, so that the pectoralis major muscle to obtain full extension and complete contraction; require the torso and chest up into a bridge shape, two shoulders down, the bar on the chest placed on the nipple 1 cm; when the barbell pushed up to the two arms straight, must make the pectoralis major muscle in the "peak contraction" state, a short pause. 2. Exhale through the nose when pushing up, and inhale through the mouth when restoring. Caution: 1. 1. Do not lift the hips and waist off the bench. 2. The position of the feet: the legs are separated into a 45-degree angle, flat on the ground, can be powerful support. If you put your feet on the bench, so that stability will be poor, you need to share part of the power to control the stability of the core muscles, so that you can not play the maximum power to exercise the pectoral muscles. Of course, in the Smith machine can put the feet on the bench will not have this concern, and can effectively prevent the waist and abdomen to assist the force, more isolated exercise pectoralis major muscle. 3. Different grip distance to stimulate the muscle focus is also different: slightly narrower than the shoulder exercise central pectoralis major and triceps; and shoulder with the same width exercise the entire pectoral muscles; slightly wider than the shoulder exercise the outer pectoral muscles; and then the wide word is focused on the exercise deltoid rear bundle.

Upper incline barbell bench press

Target exercise parts. Exercise the upper part of the pectoralis major and the upper end of the lateral wing Action elements. Supine on the adjustable incline bench, head in a high position, so that the trunk and the ground is 30 degrees ~ 40 degrees, the barbell should be pushed up vertically until the barbell is in the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, stop. Caution. The angle of the inclined plate changes the effect of the exercise on the chest. If the bar is pushed up close to the nipple, the effect on the medial and lateral pectoralis major is better. If the bar is close to the neck, it is best for the upper and inner part of the pectoralis major.

Lower incline barbell bench press

Target exercise area. Exercise the lower part of the pectoralis major, the lateral wing and the lower edge of the groove Action elements. Supine on the adjustable incline bench, head in a low position, so that the trunk and the ground is 15 degrees ~ 20 degrees, the barbell should be pushed up vertically until the barbell is in the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, stop. Caution. The hook foot and inclined plate should be safe and firm, and the triceps should not be active when pushing up.