Angled barbell bench press is an exercise that helps to weight the mass of the upper and lower fasciculus of the pectoral muscles, and also to increase their mass. Of course, the target muscle is the chest, or rather the upper fascicle of the breast. Exercise is great for girls, because it helps to tighten the chest, but it must also be present in training programs and for men. If, while working on the mass from him, you can still refuse, then in the detailed study of lagging muscle groups, this exercise should be the first in the training program.
The Angled barbell bench press at an angle also develops muscular strength and pumps the shoulders and triceps. But since the shoulders are in an unnatural position for them, then take a lot of weight is not worth it. It is best to perform the exercise in a range of fifteen repetitions, which will allow the muscles to be filled with blood and minimize the risk of injury. In addition, it will make you more enduring, which will help you in everyday life.
Work of muscles and joints
The angled barbell bench press at an angle concentrates the load on the upper fascicle of the pectoral muscles, but part of the load falls on the biceps, triceps, and the front beam of the deltoid muscles of the shoulder girdle. Due to the position of the body, it is possible to reduce the load on the lower fasciculus of the pectoral muscles and transfer it to the top. Therefore, the position of the hull must be absolutely correct.
In the lower part of the movement, the load is mainly on the elbow joint. That’s why the bar should be lowered on the chest, and not stopped by weight. Above, the main load gets the shoulder belt, which is associated with the need to use the help of a partner, when removing the neck from the rack.
Angle grip – scheme
- Lie down on a bench, tightly pressing your back to the bench.
- Take the neck slightly wider than the shoulders so that you would be comfortable doing the exercise.
- Control lower the neck to the middle of the chest.
- With a powerful push push the bar back to its original position, without bending the elbows to the end.
- Feet densely reap in the floor, to ensure its stability.
- Be sure to use the help of a partner.
- Don’t turn the brush and do not “cheating”, otherwise you will pump everything, but not the upper chest.
- Do not throw the bar sharply down, otherwise you can break your chest.
- Don’t stand on the bridge, so as not to shift the load on the lower chest.
- Use moderate weights that will allow you to feel the muscles well and not injure the joints.
An angled movement picks up the genetically lagging upper fasciculus of the pectoral muscles. In this case, since the exercise is basic, an array of other muscle groups is also pumped. The front fascicle of the deltoid muscle is very heavily loaded, but the shoulders are not in the best position, so they should not be overloaded.
The joints in this exercise are at a disadvantage when the athlete removes the bar from the rack, so you need the help of a partner who will give you this bar, otherwise you will be injured. Elbows are well loaded at the bottom point, when the bar lies on the chest, but at the top of the elbows can not be straightened, which will help to avoid their excessive wear.