Maximize Your Chest Gains with the Bench Press

Tips for maximizing gains during bench press.

The bench press is an excellent exercise for building strength and developing pectoral muscles. It's certainly the most widely performed movement in the gym, but also one of the most poorly executed.

Here are the big ones lignes

• Main muscles: Pectoralis major and minor, deltoid (anterior fascicles) and triceps.

• Posture:

Lying on the bench, feet flat on the floor, glutes and upper back in contact with the bench, shoulder blade tightened, eyes under the bar. A pronated grip on the bar with a gap wider than shoulder width.

• Execution:

Take a breath and lower the bar to the chest, flexing the arms. Elbows at 45 degrees alongside the body then push the bar back to the starting position, exhaling at the end of the movement.

• Tips:

-> The bench press can be performed with the legs raised for people with lower back problems, although this position will limit the pushing force.
-> It can also be performed with a tighter grip in case of pectoral pain.
-> If you have shoulder pain, using dumbbells allows you to obtain a freer trajectory and amplitude, thus limiting the pain.

thanks you for reading.