Key points of bench press:
1. Posture preparation: lie flat on the bench with your feet on the ground, shoulder-width apart and keep stable. Hold the barbell with your arms straight, shoulder-width or slightly wider.
2. Descending stage: Slowly lower the barbell to the chest by bending the elbow joint. Keep it steady and control the descending speed. Don't fall too fast or bump your chest suddenly.
3. Push-up stage: Push the barbell up by squeezing the pectoral muscles until the arm is completely straight. At the same time, pay attention to keep your body stable and avoid using the strength of your back muscles to assist in recommendation.
4. Breathing control: the descending stage is carried out when inhaling, and the pushing stage is carried out when exhaling. Keep a normal breathing rhythm and don't hold your breath.
Bench push teaching method;
1. Body posture: Show students the correct body posture, including body position, arm grip and foot stability. Encourage students to keep good posture and correct mistakes.
2. Action decomposition: the bench press action is divided into descending stage and recommendation stage, and the essentials and skills of each stage are emphatically explained. The key point is to control the speed and posture stability of barbell.
3. Demonstration: The coach or experienced students can demonstrate the correct bench press. Let the students observe and imitate the actions of the demonstrator, and help them understand the correct way of execution.
4. Gradually increase the load: start with a lighter weight and gradually increase the load. Make sure that students can complete each group's time with correct actions. Gradually increasing the difficulty can effectively stimulate the development of pectoralis major.
5. Supervision and correction: Supervise the implementation of students' actions and give timely correction and feedback. Help students correct their wrong action habits, avoid injury and exercise pectoralis major better.
In a word, bench press is one of the important movements to develop pectoralis major. Through correct posture, action essentials and teaching methods, students can be helped to exercise pectoralis major more effectively and obtain ideal exercise effect.