#benchpressing

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🔸ARM ANGLES INFLUENCE MUSCLE PROMINENCE IN THE FLAT DB BENCH PRESS - by @breitfit🔸 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📝 I can’t stress enough how important it is to regularly tweak your exercises in order to keep progressing. A great way to tweak your bench press is switching from barbells to dumbbells regularly. But it doesn’t stop here. Just as vary grip width in the barbell bench press you can also adjust your dumbbell bench press by using different grips (supinated, pronated and neutral) as well as different arm angles. Even though you will always recruit all the relevant muscles that are involved in pressing, shifting arm angles (and grips) will make a difference regarding which muscle group gets more emphasis (which matters mostly in the lower position of the lift). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➕ When pressing around 70 degrees you will have a lot of emphasis on the sternocostal head of your Pectoralis Major muscle (= middle chest). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➕ When operating at an angle lower than 50 degrees emphasis shifts to the Anterior Deltoid, clavicular head of the Pectoralis Major (upper chest), and Triceps. Another benefit of this arm angle is an increased mobility of your shoulders in this position as well as less stress on these joints. This is why (dumbbell) bench pressing with smaller angles is a great way to keep pressing while having shoulder issues without increasing those issues further. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔈Regularly switching up your DB game? Tag a friend who should see this! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #musclebuilding #buildmuscle #pushpulllegs #pushday #fitness #bodybuilding #hypertrophy #workout #yogaformen #yogafit #benchpressing #benchpress #benchpressday #benchpresstips #chestdayworkout #chestworkouts #chestandtriceps #chestpress #chestworkout #chestday #chestexercise #chestdaybestday #fitnessislife #dumbbells #fitnesstips #fitnessinspo #fitnessgram #gymtips #dumbbells #dumbbellworkout (en Las Vegas, Nevada) https://www.instagram.com/p/B3PxB1qJH49/?igshid=3uyefn28s5o0

It happens.

🌟 Bench press checklist @bodysculptorben . 🦍The bench press is one of the most common exercises in commercial gyms. Particularly on international chest Monday for the bros out there. However it is not necessarily as simple as just plonking yourself under the bar & just moving the bar from A to B. There are a few important things that are worth thinking about and addressing with your technique. . ☑️ Your grip width will be determined by your body type & goal. Taller people generally will need a wider grip, shorter people narrower. Powerlifters will likely go wider & people looking for hypertrophy gains narrower. Regardless you need to grip the bar firmly & with authority. . ☑️ Tuck the shoulder blades back & down, which will allow you to push your chest out & protect the shoulders. . ☑️ Your lower back is likely to arch a little due to the shoulder position, that is fine, just keep your glutes in contact with the bench during the lift. Bodybuilders, don't stress! I’m not talking about a huge arch, just a small one to help maintain a neutral spine. . ☑️ Your feet should be firmly planted on the floor & you should actually focus on pushing through the ground with them during the movement. . ☑️ Wrists should be in line with the forearms, this will help reduce the likelihood of wrist pain. . ☑️ Your arms should stay roughly at a 75 degree angle, so that your scapula can successfully adduct. . ☑️ The bar should be lowered to around about nipple height or a little lower. Not higher. Somewhere between the top abdominal & nipple line is good. This will vary depending on arm length and grip width. . 👀 If you are struggling to develop your bench press then consider & address the above points, if you improve your technique then your bench press numbers will likely increase. - #benchpress #benchpressing #bencheveryday #chestday #chestdaybestday #chestworkout #chestandtris #chestpress #chestpump #chestgains #pushday #pushpull #weighttraining #strengthtraining #liftweights #weightlifting #powerlifting #bodybuilding #weighttrain #liftingweights #strengthandconditioning #fitnessaddicted #gymaddict #gymaddicted #fitnesscoach #trainingsession #workouts

BENCH PRESS GRIP Great visual here by my friend Eugen showing us the correct way to hold the bar while benching. I did make a to view visual with myself showing the correct way but it's always good to have all the angles, please read what he has to say down below and share with your fellow lad that may help and improves their bench pressing in achieving their fitness goals! - - "The Bench Press is a full body, compound exercise. It works your chest, shoulders and triceps most snd it’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on. The bigger your bench, the bigger your chest, we all know that. ⁣ ⁣ To be able to do this though, it's extremely important to make sure everything's done 𝐫𝐢𝐠𝐡𝐭.⁣ ⁣ When it comes to gripping the bar, first of all you want to have your thumb around the bar in order to not only increase the safety of the exercise, but also because it allows your wrists not to be excessively extended. This alone can be a cause of elbow & wrist injuries retaled to bench pressing, which simply make the exercise impossible to perform due to the discomfort. ⁣ Therefore: Holding the bar in the base of your palm, close to your wrists, with a thumbful grip, allowing all the joints to be stacked under the barbell. This will set up will generate the most amount of force. " #chestday #benchpressing #benchgrip #compoundmovements #skimanfactualfitness (en Las Vegas, Nevada) https://www.instagram.com/p/B4rBZ0Hp4_y/?igshid=1jeg1ey3xsgpo

HOW TO GET BIGGER PECS by @jmaxfitness - I used to struggle to build my chest. It was my worst body part. - It wasn’t until I started doing pushups every day, training my chest 3-4 times per week in the gym, and focusing mainly on bench pressing with dumbbells that I added size to my chest. So I highly recommend you doing this if you want to build your pecs. - Some other things that really will help you is to focus on feeling the contraction in your chest. You want those pecs to be firing and contracting as hard as possible. It should feel like they’re about to cramp up. At the ends of your chest workouts, try using a pec fly machine with a 3112 tempo and focus on the mind to muscle connection. - If you’re just benching on Mondays and trying to lift as much weight as possible, you’re doing it wrong. Research shows that bench presses will build your chest up to a point, and then it’s just a triceps builder. That’s why I prefer dumbbells. I’m not saying to stop benching with a barbell, I’m just saying that it’s better to use DB’s if you want to build your chest size. - If someone you know has a flat chest like 10-year-old Anakin Skywalker, then send them here. - #pecs #pec #benchpress #benching #benchpressing #howmuchyabench #barbell #dumbbell #pushups #chestworkout #chestday #chestdaybestday #lastsetbestset #lastset #chesticles #mindmuscleconnection #mindtomuscleconnection #arnold #schwarzenegger #pushup #pushups #howtogetbiggerpecs #heavyweights #lightweight #lightweightbaby #jmaxfitness #bodybuilding