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The bench press is one of the most important exercises for the upper train that you can incorporate into your training routine. This exercise can be used as a developer of the strength of the upper train. In simple terms, the bench press is when, lying, pick up weight away from your chest. This can be done effectively with bars or with cufflinks. The muscles that involves this exercise are mainly the pectoral (chest) and as secondary muscles are working the triceps and shoulders, especially the anterior part of the shoulders.

If you follow a well designed program that involves your whole body with weights, one of the exercises to gain strength and that your program is balanced is the bench press. But, like all exercise, to benefit fully, prevent injury and either that you’re doing it at a gym or at home this exercise should be done in the right way. Step one. Lie down on the bench and holding the bar with a width of what would be approximately a torso and a half yours. Step two. Keep your back flat, your shoulders toward back and chest out. Step three. Looks straight towards the ceiling and pull out the support of banking bar.

Step four. Lowered the bar to your chest and make sure that the bar drop right while your forearms are perpendicular to the ground. Step five. It raises the bar. But never use the back to make force, instead you focus on using the pectorals. As regards the necessary precautions have to say first and foremost that the way to do the bench press is how noted, if you do you run serious risk of injury. Therefore, do not attempt to lift heavy until you have good technique, and when you achieve lift heavy never, but you never sacrifice good form in the exercise. The bench press is something that people do very often neglecting other muscle groups and conducting the exercise levels of overtraining. You do not fall into this trap. Not despegues the back of banking when you lift the bar. This creates artificial force that can lead to injury. You never lift in excess, the overtraining can ruin all your training. Finally, as for the variations can say than the bench press, as well as flat that is the basis of the exercise also can be tilted (in which case will focus mainly on the upper part of the chest), the declined press which uses mostly the lower pectoral and the press with closed grip which will mainly work the triceps. Your training should have as a basis the flat bench press that we speak because it is the most complete, but if you need a bit of variation do not hesitate to exercise the chest with one of the exercises mentioned above. Finally, something fundamental is that you have a good Bank of bodybuilding to make your bench press, and recalls that the bench press should be incorporated with other exercises so that you have a smooth and full body workout in week.