The most practical chest training exercise is the barbell bench press. Are you doing it right?

What muscles does the barbell bench press work?

The barbell bench press mainly exercises the pectoralis major, deltoid muscles, triceps and other muscle groups. The specific muscles trained include pectoralis major, pectoralis minor, anterior deltoid, triceps brachii and elbow muscles, as well as serratus anterior, biceps brachii, coracobrachialis and forearm muscles. Let’s first take a look at how to do this action, please look at the picture below:

How to do the standard barbell bench press movement?

Start of the action: The practitioner lies on his back on the bench press bench, letting his head, upper back and buttocks contact the bench surface, his legs are naturally separated, and his feet are flat on the floor to provide solid support for the body. Adjust the front-to-back position of your body so that your eyes are directly under the barbell on the bench press rack. With hands slightly wider than shoulder-width apart, remove the barbell from the bench press rack. Extend your arms so that the barbell is directly above your collarbones.

Action process: Concentrate the strength of the chest muscles to slowly lower the barbell. When lowering the barbell, sink the shoulders and tighten the shoulder blades. Lower the barbell to about 1cm below your nipples and pause for a moment, then concentrate on the strength of your chest muscles to push up to the starting position, straighten your arms (slightly bend your elbow joints), and repeat the exercise. During the practice, the rhythm of slow down and quick start is generally adopted, and there should be no pauses during the movements. Breathe upwards with force, and inhale while lowering under control.

What should I do if I don’t feel any chest muscles during bench press exercise?

What should I do if I don’t feel my chest muscles when I bench press? Please click to read the article previously shared by KanFitness.com, “ I don’t feel my chest muscles when I bench press. Is it all because of the exertion of my arms?” You will understand after reading these 4 points! "This article.

A complete set of chest muscle training exercises for you

Please click to read the article " Full Body Muscle Training Action Collection - Chest Muscle Group " previously shared by KanFitness.com .