Bench press
introduction
The bench press is the best-known and most popular exercise in strength training to build muscle in the chest muscles. In both bodybuilding and fitness, the bench press is an integral part of every training plan. By varying the training weight and the associated number of repetitions, the bench press can be used to achieve a wide variety of training effects. In addition to the deadlift and the squat, the bench press is a sub-discipline of powerlifting.
Excessive strain on the chest muscles should be avoided so as not to provoke a torn muscle fiber in the chest.
Trained muscles
- pectoralis major (M. pectoralis mayor)
- Triceps (M. triceps brachii)
Pectoralis major muscle illustration
Pectoralis major
Pectoralis major muscle
- Pectoralis major (1a. + 1b. + 1c.)
Pectoralis major muscle
1a. Collarbone portion -
Pars clavicularis
1b. Sternum-rib area -
Pars sternocostalis
1c. Abdominal area -
Pars abdominalis - Collarbone -
Clavicle - Upper arm shaft -
Corpus humeri - 7th rib - Costa VII
- Costal cartilage -
Cartilago costalis - 2nd rib - Costa II
- Sternum - sternum
You can find an overview of all Dr-Gumpert images at: medical illustrations
Figure chest muscles
Chest muscles
- Pectoralis major
(Collarbone - proportion) -
Muscle pectoralis major,
Pars clavicularis - Pectoralis major
(Sternum - ribs - area) -
Muscle pectoralis major,
Pars sternocostalis - Pectoralis major
(Abdominal area) -
Muscle pectoralis major,
Pars abdominalis - Anterior saw muscle -
Muscle serratus anterior - Raven beak
Upper arm muscle
(second layer) -
Muscle coracobrachialis - Sternum muscle (often absent) -
Sternalis muscle - Small pectoral muscle
(second layer) -
Muscle pectoralis minor - Broad back muscle -
Latissimus dorsi muscle - Raven beak process -
Coracoid process - Collarbone -
Clavicle - Sternum - sternum
- Deltoid -
Muscle deltoideus - Fat and connective tissue,
as well as glandular lobes -
Glandula mammaria
You can find an overview of all Dr-Gumpert images at: medical illustrations
description
The athlete lies flat on the bench. Around Back pain, and incorrect loads of the Spine to avoid, legs should be at right angles. The feet are on the bench and the toes are pointing upwards. The head is also on the bench and the gaze is directed upwards.
The weight is lifted from the anchorage with straight arms. The grip width varies depending on the training goal. The weight is lowered down onto the pectoral muscle.After a short contact time, the weight is pushed back into its starting position against gravity. In this concentric phase, the athlete exhales. Inhalation occurs as you guide it down onto the chest.
Note: Press breathing is not permitted.
The number of repetitions for bench press depends on the training goal.
Modifications
As already mentioned, the number of repetitions can be varied depending on the training goal.
Other modifications include the angle of inclination of the bench and the use of free weights.
When doing free dumbbell training, both arms are used to isolate the weight and thus prevent one side of the body from doing more work. However, this form of bench press requires a high level of coordination and a certain amount of training experience. The incline bench press causes an increased training stimulus for the upper parts of the chest muscles. The steeper the bench, the more parts of the shoulder muscles are involved.
Another variation is the width of the grip on the barbell. The tighter the grip, the more work the triceps (M. trizeps brachii) does. With the broad grip, the chest muscles are stimulated more intensely.
