Preparatory work/about to start work
You need to do some preparatory work before doing barbell bench press. First of all, you need to find a flat bench and adjust the barbell rack to a suitable height. Then, choose the right weight and adjust it according to your actual situation. Remember, the initial weight should not be too heavy to avoid injury.
Correct posture
Correct posture is very important for barbell bench press. First of all, you need to lie on the bench with your back close and your feet on the ground. Hold the barbell with both hands, shoulder width, palms up. Then, take the barbell off the shelf, keep your arms straight and hang the barbell on your chest.
Next, you need to slowly lower the barbell to your chest and keep your elbow slightly bent. Then, push the barbell back to the starting position with the strength of chest muscles and shoulders until the arm is straight. Pay attention to keep breathing smoothly and don't hold your breath.
Matters needing attention
There are some precautions to keep in mind when doing barbell bench press. First of all, keep your movements stable and balanced. Avoid overexertion or twisting your body to avoid injury. Secondly, keep correct breathing skills. Inhale when descending and exhale when pushing.
In addition, we should pay attention to the choice of barbell and the adjustment of weight. If you are a beginner, it is recommended to choose a lighter weight and gradually increase it. If you are an experienced fitness enthusiast, you can choose the right weight according to your actual situation.
Common mistakes
When doing barbell bench press, common mistakes include using too much weight, not keeping the correct posture, not enough movement range and so on. These mistakes will not only reduce the training effect, but also lead to muscle strain or other injuries.
Therefore, when doing barbell bench press, we must pay attention to these common mistakes and correct them in time. If you are not sure whether your posture is correct, you can ask a fitness instructor or someone else for help.
final result
Barbell bench press is a very effective training method that can help you exercise your chest muscles and shoulders. Through correct posture and precautions, the training effect can be improved to the maximum extent and injuries can be avoided. Remember, health and safety always come first.
If you are a fitness enthusiast, you can try barbell bench press. I believe that through unremitting efforts, you will be able to achieve satisfactory training results!