You probably know the bench press classic or the inclined bench, but you know that the declined bench is also a very interesting exercise to develop the shape of the chest? His movement focuses on the work of the bottom of the chest and reduces the intervention of the shoulders. Of course, the normal bench press remains a basis and available version is rather considered as an exercise in finishing. Moreover, its performance is more complicated and it is not necessarily suitable for beginners.
Why make the bench declined at the helm?
There comes a point where the standard bench press no longer sufficient to stimulate enough chest should necessarily follow up with other exercises in order to diversify the way to solicit these muscles. In addition, depending on the person, chest may have a weakness in the upper or lower. In the latter case, it may be useful to add the bench declined to accentuate the work on this part. Another declined developed interest is that it is less intensive shoulders.
Gold, some practitioners tend to take everything in the shoulders which then reduces the intensity of the work of the chest. If you are in this case, you have big shoulders and evil to develop you at the level of the chest, the declined bench can be a solution to try.
Worked muscles during the bench press declined
the major muscles targeted by the declined developed are the pectorals, especially in their lower part. But, as it is an poly-articulaire exercise, he seeks also to other muscles such as the triceps and shoulders past bundles.
More secondarily declined developed will stimulate the latissimus dorsi, trapezius, the big round, but also the short head of the biceps.
Execution of the exercise
declined developed at the helm is practiced on a bench inclined 30 degrees down. It must extend to the head to the ground and move your legs in the retention bars provided for this purpose. Lower your back requires a slight camber and your chest must be output.
Grasp the bar. Your hands should be slightly further apart than the width of your shoulders. Move the bar to contact with your chest, at the level of the lower part, well controlling the descent. Then, push the bar back up position but without lock the elbow joint in order to keep the tension in the muscles and prevent injury.
Your shoulders should stand back during the movement and no longer need to move, even when the bar reaches the top. Never bounce the bar on your chest, the performance of the exercise must be controlled from the beginning to the end. inhale during the descent and then expire during the ascent, this will give you more strength.
Variantes
This bodybuilding exercise can be done with dumbbells which makes it a little more difficult movement and allows a greater amplitude.
On the other hand, it can be done on a smith machine where the bar will be guided and will therefore reduce the risks. But it will also be an easier and less profitable exercise for the muscle growth.
Finally, it is possible to vary the outlet, wide at tight, in order to focus the work on the outside or inside of the chest.
Opinion on the bench press declined to the
the declined bench press bar is perhaps not the exercise on which you will jump as soon as you start weight training. But, at a certain level, you might interest you. Few people practice, and yet, it may be beneficial particularly to avoid a too strong involvement of the shoulders. You will then practise rather after the standard bench press but some may also practice these two exercises Alternately, i.e. by changing their position in their fitness program, one session on the other.
The bench press declined does not so much risk of injury but you should know that blood can go you to your head because of the position. That is why it is necessary to limit the number of repetitions you make for this movement. In addition, between each series, I recommend you pick up and walk a few steps in order to regain normal circulation. Attention to dizziness, do not raise you too fast!
Another drawback, you can stay stuck under the bar and, in this position, this could be annoying. Therefore, if you plan to exceed your limits, you must have a partner to make sure. Don't take unnecessary risks. In addition, this partner can help you beat your records by one or two additional repetitions (forced repetitions), which can assist progress.
0 التعليقات:
إرسال تعليق