Speaking of the bench press, I believe we are not unfamiliar with the bench press is a common fitness exercise, and the bench press is also divided into the upper incline bench press and flat bench press and other types, but the upper incline bench press and flat bench press is there are some differences, such as the exercise of muscle groups. So, what are the differences between the incline bench press and the flat bench press? Here’s a look at what the differences are.
The difference between upward incline bench press and flat bench press
1. the exercise muscle groups are different
In fact, we do each fitness action, but it needs to exercise the position is different, so you can do the appropriate action according to the effect you want. If you want to make the middle of your pectoral muscles look more solid, you can choose to use the flat bench press. Then the different grip distance for muscle exercise is also different, it will make your whole middle of the abdominal muscles look more three-dimensional full.
On the contrary, the upper incline bench press. Push is to exercise the top of our pectoral muscles, it is different from the flat bench press he can exercise to the latter can not reach the position. When your upper chest training is more perfect, the overall muscle line will look better. So you can do it according to your specific needs.
2. the angle of inclination of the exercise is not the same
As you know the two movements, for the specific exercise position of our muscles are different. Flat bench press, as the name implies is lying on top of the gym equipment raw against the flat exercise. Different from this is, up incline bench press he needs to adjust the height of the plate, usually, just need the rest of the ground at an angle of thirty degrees on, but for different people, choose the correct angle of inclination, for fitness is quite important.
The upper incline pushing action essentials
Supine on the adjustable incline bench, head in a high position, so that the torso and the ground is about 30 degrees, the barbell should be pushed up vertically until the barbell is in the vertical line of the shoulder joint, so that the pectoralis major is in the “peak contraction” position, and stop.
The main points of flat bench press
Adopt wide grip distance, so that the pectoralis major muscle can be fully extended and thoroughly contracted; require the torso and chest to rise upward into a bridge shape, both shoulders sink, and the bar is placed on the upper chest at 1 cm above the nipple; when the barbell is pushed up until both arms are straight, the pectoralis major muscle must be in the “peak contraction” position, and pause. Exhale through the nose when pushing up, and inhale through the mouth when restoring.