Fitness equipment: C09 bench press

Product details:

Pipe material: 50*80*2.5 square pipe;

2. The baking varnish adopts the electrostatic spraying process.

3. Customizable products

4. Packed in wooden cases

The usage method of the bench press mainly consists of the following steps and key points:

 

Adjustment and Preparation

Youdaoplaceholder0 Adjust height ‌ : Adjust the height of the stand so that it reaches the chest position (middle of the nipples or pectoral muscles) when the barbell is lowered. ‌

Youdaoplaceholder0 grip position ‌ : Hold the barbell with both hands in a normal grip, with the grip distance slightly wider than the shoulders. Keep the wrists neutral or slightly dorsiflexed, and avoid excessive backward flexion. ‌

Youdaoplaceholder0 Body posture ‌ : Keep your feet firmly in contact with the ground, bend your legs to maintain stability, and slightly arch your waist to provide force support. ‌

Action process

Youdaoplaceholder0 Lowering stage ‌ : inhale and slowly lower the barbell to the chest position (middle of the nipples or pectoral muscles), control the speed to avoid free fall, and keep the elbows at a 45° to 60° Angle. ‌

Youdaoplaceholder0 Press stage ‌ : Exhale and push the barbell up, gradually bringing your elbows closer to your body. Keep your body stable and avoid lifting or swaying your hips. ‌

Youdaoplaceholder0 breathing coordination ‌ : inhale when lowering and exhale when pushing to stabilize the core and control the rhythm of the movement. ‌

Precautions

Avoid shrugging or overarching your shoulders and keep your shoulder blades tightened ‌

When doing heavy weight training, it is recommended to use assistive devices or gym safety equipment ‌

After you finish, return the barbell to its original position and remove it from the equipment ‌

The main difference among different bench presses (such as standard, uphill, and downhill) lies in the emphasis on the training area, but the core movement essentials are the same. ‌