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The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement , with the primary muscles involved being the pectoralis major , the anterior deltoids , and the triceps brachii .
Here's what's considered a good bench press weight, per fitness experts. ... You'll more than likely be able to work with more weight with the barbell bench press than any other upper body ...
Smith machine bench press. The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
The close-grip bench press is a bench press, so the main focus will be on the chest muscles. Thanks to the narrower grip, there is an increased recruitment of the triceps, which is why you'd want ...
Spotting is particularly prevalent when performing the bench press. [4] [5] Because of the risks of lifting a heavy weight in the supine position, a lifter will often ask for a spot unless they are completely confident that the lift will not be failed. While a spotter may prevent injury, a lifter may become too dependent on the spotter, and not ...
Reaching a bench press plateau can be aggravating, but here are some smart moves you can use to change up your routine and spark gains in your bench press max.
The Smith machine does have some advocates amongst experienced trainees, however. The "bar path" issue is minimized for exercises involving a short range of travel such as calf raises and shrugs. It is potentially good for performing exercise variations when progress has slowed using other exercise forms, although care must be taken to avoid ...
1. Hip Thrust. Position a bench behind you and use the Smith machine to load up on glute-focused hip thrusts. The fixed barbell keeps the motion stable, allowing you to concentrate on performing ...