Bench press: train your breast muscles in the classic way!

The bench press is one of the basic exercises for the upper body in order to be able to train the chest muscles effectively. Unfortunately, only a few fitness studios allow space on the training area for a free-weight area.

The starting position

Fig.1: Starting position - arms are almost straight

Too often the complex free weight exercises are replaced by exercise machines. The bench press is performed in a sitting position and instead of the barbell, it is the arms of the machine that simulate pressing on the bench. This eliminates the important stabilization that is necessary on the bench due to the free weight. The bench press uses the entire chest muscles (m. Pectoralis major), the front shoulder muscles (m. Deltoideus), and the arm extensors (m. Triceps). Today we want to introduce you to the classic version with the barbell. Basically, the exercise can also be performed with dumbbells, whereby the movement and the starting position are almost identical. With the dumbbells alone, it is still possible to move the hands towards each other shortly before completing the extension. The exercise is performed in the supine position on a weight bench. The feet should be on the ground with the entire sole.

The variant often presented, in which the legs are lifted up and hanging in the air, can only be recommended for people with problems in the back area. Although the backrests on the bench to a greater extent, you also lose the important stability in the trunk. A hollow back, raising the lumbar region, and having feet on the floor both are no problems for healthy athletes. When lifting heavy weights, it is absolutely necessary that your feet are on the ground next to the bench.

Control your movements

Fig. 2: Correct grip width

The barbell lies vertically over the eyes in the dumbbell rack. The reach must be a little more than shoulder-width. When lifting, the dumbbell is lowered in one move towards the lower part at the level of the nipples. The dumbbell should come to a controlled stop and lightly touch your chest at the lowest point. Then the dumbbell is moved diagonally backward and upward, the arms are fully extended. Exhale as you lift and inhale as you lower.

Avoid mistakes

Fig. 3: End position - the barbell is put down

One of the most common mistakes is that the barbell is lowered too quickly and dropped onto the chest. The athlete tries to use the springs of the chest for himself and to start the movement with a little upward momentum to make things easier for himself. Control the movement. In addition, you shouldn’t bend your wrists too much and you should grip the barbell symmetrically. Keep your wrists stable and make sure your elbows are under or slightly in front of the bar.

Source:

1. Wagner, Mühlenhoff and Sandig, 2010, strength training in cycling. Munich: Elsevier

Strength training, muscle building, six-packs, training