Bench press from the chest. How to do the bench press correctly - a guide to performing the exercise. Bench press technique

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is a multi-joint exercise with free weights that comprehensively develops top part bodies. This exercise works almost all muscles, which is why it is included in big three basic exercises, along with and .

Performing bench press in bodybuilding

In this article we will look at the classic bench press, but in a bodybuilding environment, i.e. with an emphasis on . The load in this exercise is received by the pectoralis major muscles, triceps, front beam deltoid muscles. Among the stabilizer muscles, the trapezius, latissimus, abdominal and leg muscles are involved in the work. Wow! The effect of wild anabolism is an increase in strength and muscle mass in the upper part of your body.

Bench press: everything you wanted to know, but were afraid to ask

The bench press is a very popular exercise in modern times. gyms. And the most popular question among trainees is “How much do you bench?” Everyone puffs at this exercise in an attempt to squeeze out more and everyone, oddly enough, has their own technique. Many people think that the bench press is as simple as three pennies. Once you have learned a bad technique, it will be very difficult to get rid of mistakes and move on to high-quality performance. Let's master the theory, we'll be smarter.

The bench press is performed on horizontal bench lying on your back. In the starting position, the projectile is placed on outstretched arms above the chest. The barbell is lowered onto the chest (until it touches lightly) and then the barbell is squeezed to its original position.

How to do a bench press: preparation and starting position

Before performing the bench press, be sure to do a general warm-up. Perform one set with an empty bar so that the body remembers the mechanics and several warm-up sets with light weight. The purpose of warm-up sets is not to tire you, but to warm you up target muscles participating in the exercise. Remember, this is your protection from injury.

Do the bench press either in a power rack with restraints or on a special bench press bench with racks. Select a comfortable height for the supports on which the bar will rest.

1- Power frame for bench press; 2- Bench rack for bench press

Do bench presses in a T-shirt, showing off your bare torso on the beach. Position yourself on the bench so that the barbell and plates do not touch the stops when you squeeze it out. When working with heavy weights, ask your partner to help you remove the bar from the racks and put it back. Believe me, a lot of effort is spent on this.

Your position on the bench should be secure and stable. This is achieved by four points of support - the back of the head, shoulder blades, pelvis, feet. Fix your head and don’t try to move it while doing the exercise. Eyes at the level of the neck. Look straight up, do not try to accompany the bar during movement.

Support points during bench press

Before performing the exercise, squeeze your shoulder blades together and lower your shoulders back, chest forward. This will create tension in trapezius muscle and lats. Arch your lower back, but don’t be a “Bridge.” Leave the bridge to the security forces - Your task is to purposefully load the upper body and avoid injuries. The deflection should be moderate. The pelvis touches the bench, the buttocks are very tense.

The legs are spread wide apart, the angle formed by the thigh and lower leg should not be more than 90°. The foot rests on the floor with its entire surface and is pressed forcefully into the floor. Legs are fully tense. The grip on the barbell varies from person to person, but should be wider than shoulder width. The wider the grip, the more danger it poses to the shoulder joints. The key criterion for choosing grip width is parallel forearms at the lowest point of the amplitude.

Forearms are parallel to each other at the lowest point

Wrap your hands tightly around the bar with a closed grip - and you should try to squeeze the bar with your hands and, as it were, pull it towards your shoulder blades. This will create a confident position in holding the barbell. Keep the bar as close to the top of your palm as possible, not to your fingers. The elbows should be located under the hands, and not forward.

Place your hands exactly the same distance from the center of the bar. The load must be strictly symmetrical, be very careful.

Bench press technique: execution

Position of the bar in the palm

After removing the bar from the racks (your partner should help you do this), pause. Secure the projectile above the middle of your chest. The bar should not swing. At this moment, bring your shoulder blades together and, while inhaling, begin to slowly and under control lower the projectile to the bottom of your arms. pectoral muscles, which corresponds to the line below your nipples.

The bar is lowered to the bottom of the chest

Your forearms should be parallel to each other at the bottom of the movement. The lowest point is the barbell lightly touching your chest. You should not put the barbell on your chest or do a chop. Hold the projectile with the strength of your hands. If you lower the barbell, it will be more difficult to lift it up later.

Because The version of the press we are considering places an emphasis on the pectoral muscles; you should spread your elbows to the sides, and not press them against the body. But do not try to spread your elbows so much that the barbell falls on your neck, otherwise your shoulder joints get injured very quickly.

Never do this - take care of your shoulders!

Your task is to find the golden mean when your elbows are under your hands, spread to the sides and do not fall below the bench. An outside perspective can help identify all these subtle but very important points.

Optimal placement of elbows at the lowest point

Push the barbell up with a powerful force as you exhale. The trajectory of the bar when lifting is almost vertical or slightly curved towards the head. The main thing is that in your movement there is no tendency to squeeze the bar towards your legs.

The trajectory of the rod. The head is conditionally on the right

Fix the bar at the top point, taking a short pause. At the same time, you should not straighten your elbows completely, otherwise the load from the pecs will go to the triceps. After making sure that the bar is motionless, bring your shoulder blades together again and lower the apparatus to the bottom point of your pecs.

And a few more words

Apply chalk or magnesium to your palms to prevent the bar from slipping. After learning the bench press technique, don’t rush back to your previous weights. Spend enough time working on all the details, from preparation and starting position to mental attitude and scrolling through your head the picture of the correct movement in this exercise.

You must achieve perfect quality in every repetition. Be extremely focused and don’t forget about the important little things, because they often add up to the full picture.

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Today, the bench press is recognized as one of the most effective and efficient exercises in sports, and in bodybuilding in particular. The exercise is multi-joint and is performed with free weight. His main feature is that it develops the upper body and its muscles in a comprehensive manner, i.e. it covers the most different muscles.

That is why the bench press in bodybuilding is called one of the basic exercises. In terms of effectiveness, it stands next to such exercises as deadlift and, of course, squats, which an athlete cannot do without. Professional athletes and coaches advise taking a very responsible approach to learning the technique of performing this exercise.

How to do the bench press correctly

There is the so-called classic bench press, as well as other varieties. Bodybuilding uses the traditional bench press with an emphasis on the chest and the muscles located in this area. Thus, a thorough training of the pectoralis major muscles occurs. At the same time, the triceps also work, not to mention the anterior fascicles (these are our favorite deltoids).

What else is exciting about this exercise? During it, the trapezius, as well as the latissimus muscles, work. Naturally, we are working on abdominal Press. Even your legs are trained during this exercise. What does an athlete who performs a bench press get? The anabolic effect becomes available to him, that is, qualitative growth muscles, and at the same time strength increases, the torso becomes more powerful and stronger.

To perform the exercise, you will need a barbell and a comfortable mat that is not hard but does not rub. You also need to carefully study the technique of performing the bench press, and have a good mindset for training. Before training, it is advisable to take a tonic shower, get enough sleep, and prepare for the anabolic effect.

You also need to do a warm-up and stretch your muscles, prepare them for the exercise and warm them up - this will protect the chest muscles from injuries and sprains, and will make working with weights more effective and correct.

Most athletes believe that the purpose of the exercise is to push the maximum. There are certain rules for performing the bench press in bodybuilding, which should be known to every athlete who decides to master this exercise. Only in this case will it bring results.

Rules for performing the bench press:

1. The bench press should be performed using a horizontal bench. To perform the exercise, you need to lie on your back.
2. Starting position: the athlete lies down and the apparatus is located above the chest area. The arms are extended and hold the projectile.
3. The exercise is that the barbell should easily fall onto the chest. She touches lightly and rises up again with her arms outstretched.

Bench press: execution technique

Before bench pressing, it is necessary to warm up the target muscles that take part in the workout. Warm-up is what protects joints, ligaments, and muscles from injury. This is an essential part of any good workout.

It is best to perform the exercise in clothes, as the skin may slip during exercise. The bar itself and the weight should not touch the stops. It is best to perform the exercise under the supervision of a trainer or partner, who can back you up at any moment and help you maintain the weight when you get tired.

How to make a position stable?

The position on the bench when performing the bench press in bodybuilding should be very stable and safe. To achieve a secure position, you need to have four points of support. You should press the back of your head, shoulder blades, pelvis and feet into the bench. The head should not turn, but the gaze should be directed upward.

No need to watch the movement of the barbell! Focus all your concentration on doing the exercise correctly. If you follow the bar and move your head, this can throw you off balance and you will lose your support.

Bench Press: Barbell Exercise

There is no need to bend so much that a bridge is formed. The goal of your arching is to put as much stress on your torso as possible. The rest of your body, including your buttocks and thighs, should be very tense. In this case, you need to spread your legs wide apart. As for the feet, they need to be pressed as hard as possible into the floor so that the legs are tense. Don't forget, your legs are your insurance.

It is very important to choose the right grip. The wider it is, the more dangerous it is for the joints. The grip should be parallel to the forearms.

How to hold a barbell

First of all, you need to ensure that your hands are located at the same distance from the central part of the barbell - this will help make the load correct and symmetrical. Do not forget that during the exercise the barbell must be fixed in the center of the chest.

During the exercise, the elbows must be spread to the sides. Do not press them against your body. It is also very important to watch your elbows - they should not flare out so that the bar rests solely on your neck. During the exercise, the effectiveness will depend on whether the athlete managed to find a middle ground in performing the set.

It is important to ensure that the bar is squeezed during exhalation. In general, you need to monitor your breathing and work on it. correct execution. You also need to make sure that the bar is not squeezed towards your legs - this is wrong.

To prevent the bar from slipping during the press, use a special compound or chalk. Work through every detail of the exercise. Practice getting into the starting position. The result and effectiveness of the exercise depend on how well you perform the bench press.

Video on how to perform the bench press correctly.

Every athlete has heard about it. Even beginners who come to the gym for the first time bypass the intricate machines and bars and immediately run to do the bench press. The technique may seem simple at first glance, but it is not at all true. There are many variations and types of exercise. For example, with a narrow grip, incline press lying down, etc.

The bench press is the most popular exercise both in bodybuilding and in general. Your friends may not ask you about the squat, but they will definitely ask how much you bench. If you want to improve your results on this simulator, follow all the tips and rules outlined in this article. Additionally, the position of your arms and torso will affect your technique. In this article we will look at the main points.

The exercise mainly involves the following muscle groups: chest, shoulders (back and front) and triceps. In addition, the triceps are quite tense. This is not surprising, because it is not for nothing that the exercise is basic. To develop the correct technique and know how to pump a certain muscle group, you need to train a lot and have enough experience.

What is affected by elbow position and grip width?

First of all, grip width affects which muscle groups will be involved during the exercise. The wider you grip the handle, the more the pectoral muscles and biceps will be loaded. A narrower grip is responsible for pumping the triceps and deltoids. It's important to know that wide grip makes it possible to lift much more weight, rather than narrow.

The correct position of the hands is shown in the figure. It is necessary that your forearm is perpendicular to the bar at the moment when the highest load is placed on your arms. This grip provides you stable position which will protect you from injury.

Body position

The body should be positioned on the bench so that the bar, standing on the racks, is directly above the eyes. In this case, you will take the optimal position, and it will be easy for you to move the bar from its initial state, as well as return it back after completing the exercise. This will also allow you to comfortably squeeze the bar without affecting the rack.

Professional back arch

The back arch is a very important part of the exercise. But the fact is that this approach is only available to experienced people who already know how to perform the exercises without getting injured. Arching your back is necessary in order to lift more weight during the bench press exercise. The technique is quite complex. You need to lift your body off the bench and only touch it with your buttocks. The main work falls on the legs and shoulder blades.

The backbend will also allow you to use other muscle groups, for example, the lower chest (it is the strongest).

How should the bar move?

Take the bar in your hands and lower it so that it touches the bottom of the pectoral muscles, approximately in the area. There is also an incline bench press. The technique is slightly different, and therefore other muscle groups are pumped. It is important to know that you should not lower the bar near your neck, otherwise there is a risk of injury.

Safety

It is necessary that your partner insures you while performing the bench press exercise. The technique is very simple, but you need to take it seriously. It is enough to approach from behind, firmly grasp the bar, fixing it in the forearms. Then serve it and continue moving with it. If something happens, pick up the barbell and place it on the racks.

The popular exercise is one of the 3 basic exercises included in the powerlifting competition program. If professional athletes know the nuances of the bench press technique and perform it correctly, it is important for fitness room visitors to practice the movements under the guidance of a trainer or thoroughly study the recommendations.

The bench press with a barbell is effective for training:

Additionally they work: rhomboid, brachioradial, long back.

Despite its simplicity, due to incorrect movements, almost the entire load from the arms can shift to the chest. In this case, the triceps play the role of stabilizers. To manage the process, we follow the following algorithm.

If the training takes place without a partner’s insurance, we work in a frame.

Execution technique

To correctly do a bench press with a barbell on a horizontal bench, you must follow the execution technique.

1. We set the racks at chest height.
2. We sit on a horizontal bench. We firmly fix the feet to the floor, press the shoulder blades and lower back to the surface.
3. We grasp the bar with both hands so that thumb looked up. The distance between the palms is up to 60 cm.
4. Remove the bar from the clamps. We extend our arms perpendicular to the floor, fixing our elbows. The bend angle of the joints is approximately 75 degrees. In order not to disturb the mechanics of movements, we do not press them to the sides, but we do not spread them wide either.
5. We bring the barbell up to the eye line. To increase the amplitude, we move the chest forward.
6. We make movements at a slight diagonal slope. We don’t linger for a second at the lower and upper points; we squeeze the bar until the elbows straighten. Lower until it touches the chest.

• The classic version allows for work on a horizontal bench.
• The projectile is held exclusively by outstretched arms.
• In the negative phase, the bar hangs above the chest and, after a second pause, flies up again.
• If in the frame the arms move strictly vertically, on the bench - along the trajectory of the arc from the chest to the eye line.

Bench press technique on video:

Press with touch

It differs in one nuance. After lowering the bar all the way, it is squeezed out in one breath, bypassing the delay at the bottom point.

Smith machine bench press

Great for:

• girls who want to improve their breast shape;
• for beginners;
• athletes after rehabilitation.

Although advanced athletes prefer to exercise on a bench, a machine good way to diversify the program without risk of injury.

Bench press on an incline bench

Depending on the degrees of inclination, it works on the upper and lower sections breasts The higher the angle of inclination, the greater the local load on the teres major muscle.

Maneuvering grip width, the voltage can be distributed purposefully:

• with wide arms position the center of the chest is pumped;
• - triceps bundles and deep chest.

Lowering the barbell into different zones– upper, central, lower, you can stimulate the growth of muscle volumes.

Grip principles: with straight hands

The palms are clenched on the bar into a fist, the thumb is directed forward. This type is effective for a number of reasons:

• it is more convenient to control movements;
• keep your elbows static.

Wherein reduced risk of injury, since the load is concentrated on the joints, not ligaments. Minus of technology– wide amplitude.

With bent hands

There are 2 versions:

1. the bar lies close to the wrist or is located at the base of the fingers, which only hold the barbell;
2. The palm is not clenched into a fist, the thumb is pointed to the side.

In the first option:

• amplitude is reduced;
• mobility of the wrist joint allows you to choose the optimal position of the elbows;
• the likelihood of dislocation is reduced.

Minus– the principle is more suitable for tall people. With your arms wide (up to 85 cm), it is difficult to keep your elbows close to your body.

Second option has the same advantages, but it has more disadvantages:

• ligaments are at risk;
• It is difficult to control the movements, so the heavy bar often turns to the side.

We perform 7-10 repetitions in 4 sets, for weight gain — 7-8 x 2.
We are training 1 time every 5 days. If the technique is broken in the last repetitions, we drop the weight.

150 kg is not the limit. You can reach 180-200 kg, but does it make sense? It’s not only important to bench press a lot, but that’s not the goal in most cases. We mainly press to pump up the pectoral muscles (excluding powerlifting) and there is no direct relationship between the weight pressed.

I’ll tell you how to perform the bench press correctly, while at the same time progressing in working weights and chest volume.

The bench press varies

There are two main variations of the classic flat bench press:

• bodybuilding;
• powerlifting.

The latter is aimed at maximum results in one repetition, no matter how you achieved it. For example, techniques are used to reduce the range of motion, such as the “bridge”:

Also, in addition to the pectoral muscles, absolutely all possible assistant muscles are used to the maximum, starting with the legs, continuing with the back and ending with the triceps and deltoids. Compared to the bodybuilding version, the movement is similar, but at the core it is completely different.

Of course, with increasing strength, the volume of the pectoral muscles also increases, but developing them with the help of powerlifting is like hammering pushpins with a sledgehammer. Traumatic and meaningless. Perhaps, for variety, sometimes you can try power penetrations, but no more.

In this material I will talk specifically about the bodybuilding version of the bench press, increasing strength indicators and effective training chest exercises in general, which will require a number of other exercises.

However, if you want to work towards powerlifting, start with videos Yuri Belkin:

And nuances power press lying from him:

Bodybuilding style bench press technique

Usually guys come to the gym and just bench press the barbell. I lowered it onto my chest and picked it up - nothing complicated. At first sight.

Working with an empty barbell is really not difficult and not even dangerous. But as soon as you start to increase weight - and beginners like to do this abruptly and thoughtlessly - problems begin with the hands, shoulders, pectoral muscles become torn, and even lumbago occurs.

The second problem with incompetent exercise technique is that very quickly people hit a ceiling, which they then cannot overcome for years. Moreover, the “ceiling” is quite modest - 60-70 kg, rarely more. And this is when training the pectoral muscles several times a week with a dozen exercises.

Do you recognize yourself? Well, you will have to work again with an empty bar to establish the technique for performing the exercise and only then begin to very smoothly increase the weights. We’ll talk about the training program a little later, but for now let’s look at the actual technique of performing the exercise.

In fact, there are many options, although each differs only in details, but the base is the same. First, let's talk about her dear, and then about the details.

The main points of the correct bodybuilding bench press technique:

• The grip of the barbell is closed (the thumb grips the bar from below).
• The buttocks are pressed to the bench, the lower back too, if possible, the legs rest on the floor with the entire foot.
• The grip width is slightly wider than the shoulders, so that in the lower position of the barbell, the hands are exactly opposite the elbows, and not to the left or right of them.
• The bar lies on the base of the palm, keep the hand straight and under no circumstances bend it back - this is fraught with injury.
• The bar is lowered to the level of the nipples or slightly below them, so that, again, the hands are opposite the elbows and do not move forward or backward in relation to them.
• The amplitude of movement is in an arc, that is, the bar lowers to the level of the nipples or slightly lower, and rises to the level of the eyes, and not strictly upward (in the latter case, the triceps are strongly involved in the work, stealing the load from the pecs).
• At the top point, do not fully extend your arms (do not insert your elbows), maintaining tension in your chest. At the lowest point, do not throw the barbell onto your chest and also do not relax your muscles, but only lightly touch your chest. We work within the amplitude.
• Do not drop the barbell on your chest under any circumstances. We lower it under control and smoothly: 2 seconds for a negative movement (lowering) and in the process inhale air, 1 second for lifting (positive movement) and exhale.

He showed the bench press clearly and quite well in his video Denis Borisov, although with its own characteristics:

In particular, I don’t recommend throwing your legs onto the bench at first - it’s quite dangerous. Too unstable position. Although the load on the pectoral muscles increases, plus this a good option if you feel discomfort in the lower back. When it happened to me, I could only bench press with my feet on the bench for a couple of weeks.

In addition, Denis suggests not retracting your shoulder blades, but instead filling your chest with air as much as possible. Try this and that, but I personally find it more convenient to bring my shoulder blades together, which significantly relieves the load on the front delts and makes you more stable during the press, as the back becomes flat. He told (and showed) this very well. Bradley Martin:

Also pay attention to the position of your hands relative to your body. Bradley showed lifter and builder options. I’m comfortable with something in between, but you try this and that. We are all different - the attachment of the ligaments, the structure of the muscles are different, so for some one thing will be more convenient, for others another. In any case, at the bottom of the amplitude, the arms should not diverge strictly to the sides, since this is not entirely natural and working position for chest presses.

How to pump up your chest and increase the working weight in the bench press

I’ll start with the working weight, if the number of weights on the bar is still a priority for you. In addition, increasing working weights muscle mass increases too. The easiest option is to read a book Stuart Macroberta « Bench press 180 kg" There are several simple programs that really work, allowing you to get out of a state of deep stagnation (plateau) and significantly increase your results in the bench press. At the same time in others basic movements grow stronger.

What helped me personally significantly increase the working weight in the bench press, as well as noticeably grow the pectoral muscles. In fact, a whole set of exercises and specialization. But I’ll tell you everything in order.

Just one and a half to two years ago, my bench press “floated” in the region of 100-110 kg, although more often the working weight for 10-12 repetitions in several approaches did not exceed 90 kg. Now I bench 130 for 6-8 reps, and my one-rep maximum is in the range of 150-155 kg, although it can obviously be more if I focus specifically on powerlifting technique. At the same time, my own weight is 102-104 kg.

The first noticeable shift was when I started training my chest more often than once a week, plus I added an exercise like weighted dips. About 10 years ago I tore my pecs while doing it and haven’t done it since, returning only last year.

In particular, for a couple of months I did three times a week, in which I alternated bench presses and chest dips, gradually increasing the weight. By the way, Denis Borisov demonstrated the technique of chest push-ups well, but I also recommend extending your arms at the elbows less (up to 90°) so as not to overload the triceps, due to the fatigue of which you can simply not load the pecs:

As for gradually increasing the load, I talked in detail about how to do this in.

In addition, working on the assistant muscles also gave me clear progress in the bench press. In particular, on the deltoids (military press, barbell row to the chin) and triceps (close grip press, French press). At that time, the working weight in the bench press increased to 115-120 kg by 6-10 times.

Then I tried specializing directly on the pecs, as well as on the back and deltoids. The idea was that he trained each muscle he specialized in twice a week. In the case of pecs, one workout was strength training (up to reaching a one-repetition maximum), the second was high-volume training for 15 repetitions. Plus a special selection of exercises (bench press, hammer press, dips, butterfly or crossover flyes) and a smooth increase in working weight from workout to workout. This is described in detail, including the training program, in the following article:

As a result, I reached the current levels in the bench press.

Important nuances

Finally, I will raise a few points regarding chest training that will help you progress.

In particular, the bench press on a horizontal bench is not suitable for everyone directly to increase the volume of the pectoral muscles, that is, for their hypertrophy. For example, some people work their deltoids and triceps more in this movement. The bench press is considered more effective incline bench at an angle of 30-45°. I personally prefer the incline dumbbell press:

The negative angle bench press, whether barbell or dumbbell, is not very effective., since it puts more stress on the lower pecs, which already works well in many other movements, including chest dips. I suggest not wasting time on the exercises mentioned.

At strength training for 3-6 repetitions, try not to work to failure- this is dangerous because you are not thinking about the technique of performing the exercise, but about somehow squeezing the weight. It is best to press under the supervision of a belay partner so that he can pick up the bar in time if he sees that you are no longer pulling it. Just pick it up, not push it with two fingers and watch you squirm like a snake under the barbell. Believe me, it is better to avoid injury than to please your heart rate by squeezing 2 kg more than last time.

The closer you are to your one-rep max, the slower your weight gain., and when overcoming it, you can increase the load by 1 kg per week, if there are such small pancakes in the gym.

Impossible to constantly progress. You have reached your maximum, overcome it, even if it is 2.5-5 kg ​​on top, you feel that you are already at the limit - ok! Finish this, take a couple of weeks off from light training with 50% of the working weights, then roll back to 30-40% of your last maximum and again slowly start working on the program, approaching it over 5-6 weeks, and then and overcoming your previous maximum with a minimal step in weight.

Two steps forward, one back, two steps forward again. If you try to move forward all the time, you will either get stuck or get injured.

I also recommend watching this video by Yaroslav Brin about training the pectoral muscles: