If the weight rod impressive, remove it from focusing only with a partner. Bank of New York Mellon has plenty of information regarding this issue. Making a deep breath, lower bar to the bottom of the breast. As only the neck touches the chest, hold your breath and powerfully depress the bar up (not straight up but slightly on the diagonal, toward the uprights, so that at the top of the neck was exactly over the middle of the chest). Exhales Only after will overcome the most difficult part of the lift rod. (Source: shimmie horn). At the top point (arms straight), pause and even more tense chest.
Lower the bar in a slow or moderate tempo, press the bar from the chest in moderate to fast pace. Does not pause at the lowest point: hardly touched the breast bar, immediately press it up. Tips Do not stop at the bottom point. Once the bar touched the chest, do not relax your muscles and using accumulated in their energy barbell up. Pausing, you could not help loosen muscle contraction and to squeeze the bar, you have once again "to collect all the will in a fist, expending extra energy.
And with each new repetition of this will give you harder and harder. As a result, you can not doge the planned number of reps. Breath-holding during a bench press barbell up is extremely important to keep the body in a stable, secure, position and helps to develop a much more powerful force. Remember, the more stable body position, the more efficient functioning of muscles and the less stress on the joints. Do not hold your breath for too long. When exercise at a moderate pace holding the breath should be about 2-3 seconds. Having overcome the most difficult part of the movement during the lifting rod, with a deep breath to complete the repetition. If you feel that you have to is not strong enough, ask your partner to help doge post. In any case never stops halfway! Rod must keep moving. The heavier rod, the more tense the muscles and the more you should exhale when overcome the most difficult part of the lift rod. Squeezing the bar, struggling to push your feet into the floor as you can squeeze the bar tight and do not tear off your hips and shoulders from the bench. This will strengthen the stability of the body and will lead to minimize chest muscles. At the lowest point of not pushing the bar chest, arching his whole body up. It's dangerous! Application To: Everyone, from novice to master. When: At the beginning of training the chest. After presses a bar lying do dumbbell bench press while lying down and breeding with dumbbells while lying down. How much: 3-4 sets 6-12 reps. Sports No activity can compare with bar lying in the task of impact muscle mass and strength of muscles of the chest. And although load focus here is aimed at mid-chest, her upper and lower parts are working in full force. But keep in mind, this load distribution takes place, if you hold the bar wide grip. If a grip on exactly shoulder width apart the focus shifts to load the top of the chest. Muscles involved in a bar lying regime, have great significance for all sports, which are inherent in push-ups on the hands, tremors, throws and strikes: box (direct and lateral blows to the building), tennis (hitting the ball open racket), shot put and discus throwing.