And a similar position – the legs as wide as possible, but taking into account the individual characteristics: the better the flexibility is developed, the more you can put your legs, without risking to reduce the effectiveness of the exercise. If the lower leg turns out to be non-perpendicular to the floor, then the force developed is decomposed into a horizontal and vertical component, while the horizontal one does not perform useful work, but only causes the legs to disperse in different directions.
Feet are divorced to the sides, knees “look” in the direction of the socks, maintaining such an orientation throughout the entire movement. Breeding socks is stronger, the wider the legs. It serves several purposes at once: it prevents knees from collapsing when lifting the bar (which would only weaken the force), increases the friction force between the floor surface (platform) and the sole of the shoe.
The depth of the saddle is such that the shin is perpendicular to the floor, and the angle between it and the thigh is genodrive blunt or straight (the sharper the angle, the less force develops). At the same time, the higher the pelvis is raised, the greater the load will be on the back (for athletes with a more developed back). The back is straight, shoulders slightly laid back – this simplifies fixation in the upper dead center. Sit behind the bar, rather than stoop.
The width of the grip is a little narrower than in the classical pitch so that the elbows do not touch when lifting the legs. Multiple grip (one palm is turned out, the second – inward). Breakaway bar smooth with acceleration when approaching the top dead center, if you pull back. When the legs – stall sharp, with a uniform rise. This allows you to go through the dead spots: at the top (with fixation) of those athletes who pull back, at the bottom (with a break) – with their feet.
Easy acceleration while driving is needed only for athletes pulling their backs.
The breakdown occurs as follows: the muscles of the body tighten, the force increases evenly until the bar lifts off the platform.
Often it is impossible to carry out the thrust with acceleration, then preference is given to a uniform lift. Fixation is difficult due to the fact that it is performed by weak trapezius back muscles.
Bench press on an inclined bench
Zhim barbell on an inclined (oblique) bench is one of the types of bench press, widely distributed in bodybuilding, powerlifting (to strengthen usually the upper chest muscles lagging behind in development), rugby (for expanding the chest and shoulders, increasing the mass of delta due to the front beam).
Under an inclined bench, however, a bench with a negative slope, i.e. the head is below the feet. In this case, the load mainly Coleus forskohlii falls on the lower parts of the pectoral muscle. The truth is that this exercise in bodybuilding is not specifically quoted, but in power lifting it is not necessary at all – it is used only to “trim” the pectoral muscles. Lovers, if they make this option, it is solely for the purpose of diversifying the training program, avoiding muscle adaptation. In the future we will not talk about this version of technology.
What muscles work in the bench press on a slanting bench
Most of the load is overcome by the upper parts of the pectoral muscle and the front beam (otherwise – the head) of the delta. They work on their hands – triceps, on the body – front dentate muscles. Static load is obtained by the wrist extensor muscles.
Technique of performing bench press on an oblique board. The
optimum angle of inclination of the bench varies from 35 to 60 degrees – the greater the angle, the greater the load on the deltas. When focusing on the development of pectoral muscles, the angle of inclination of the bench should be about 35 – 45 degrees. Worry about sufficient, but not excessive height of the uprights – the bar should be easily removed and easy to put back. It is better to do this exercise with a partner.
The width of the grip is as in a regular bench press (on a horizontal bench), i.e. wider than shoulders. With such a statement of the hands the main load focuses on the upper chest and the anterior serratus muscle. Placing your arms wider, you take the load off your shoulders even more and lift it onto your chest. Lower dead center – on the upper parts of the chest. Pause below is not done (you can hurt your shoulders).
Do not bend in the back, because In this exercise, the load is not higher than the lumbar region than on the bench lying on a straight (horizontal) bench, and therefore it is easier to damage the spine. You should also avoid springing the barbell on the chest – otherwise you can damage the shoulders and sternum.