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The Barbell Bench Press is also known as the lying chest press with the bar. This is considered one of the most important exercises to build muscle and upper body strength for men at the gym.

However, it is also because of its importance that many young people spend all their time pushing their breasts. Is that really good or bad? Let's discover 5 facts you didn't know about Barbell Bench Press!

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1. Lying on the chest with the bar is not an exercise to develop the whole chest

When it comes to the phrase "breast pushers" surely every young man's mind thinks of training to have a perfect chest. In fact, the Barbell Bench Press exercise has been said by experts to only partially work the chest muscles. With the movement of the arms and elbows to raise and lower the bar, you also have more or less impact on the shoulders and back.

Of course, to develop chest muscles, lying on the chest with the bar is still an important exercise. The combination of the number of exercises and the right stimulation for the body will bring good results. But doing Barbell Bench Press with heavy weight will only improve your upper body strength more than developing chest muscles.

Conclusion: If you want a perfect chest, start using a variety of exercises at different angles such as fly, squeeze presses, push-ups… When doing heavy push-ups, focus on controlling the line. Go of the bar, stop at the points of tension of the muscles and practice at least 3-5 times.

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2. The Barbell Bench Press Isn't For Everyone

You may not know it, but not everyone can do the chest push-up exercise with the bar touching the chest when lowering. Others even experience shoulder injuries when trying to practice full range of motion.

In fact, this exercise is not really good for your shoulders at all, which is why this exercise cannot satisfy everyone at the gym. Especially those who have joint problems, shoulder pain ...

Conclusion: In case you have shoulder pain while doing the Barbell Bench Press, stop. Pay attention to your body position when exercising, lower your elbows below your shoulders, raise your chest and relax your shoulders when exercising.

If the situation does not improve you can use the machines at the gym instead of trying to endure the pain until the injury.

3. Push-ups are not a strength contest

In Vietnam, pushing chest with a large weight makes many young people feel proud. However, you should know that this is not an exercise for you to compare strength.

If you watch strength competitions, you'll see that the techniques athletes use are completely different from their peers to build muscle. Specifically, they will lift their buttocks off the chair, arch their backs to shorten the distance the bar touches their chest...

Instead of trying to present yourself as the winner of the push-up competition. Focus on your chest muscles when exercising, the less the impact on the muscle groups involved and focus on the muscle group that needs to be exercised, the more effective it will be.

Conclusion: Lying down with heavy weights can only show your upper body strength. Meanwhile, your upper body strength is better developed when you do the Shoulder Overhead Press instead of the Barbell Bench Press.

Remember that when you do chest presses, your priority is to build muscle in your chest, not build strength. Of course, if you train with high volume, the strength will increase, but it is meaningless if your arms and shoulders get stronger and the muscles do not change in size.

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4. The push-up technique isn't always right for everyone

Today, with the development of technology, it is easy to find exercise instructions from the internet. However, it is a fact that not everyone knows that there is no standard technique that applies to everyone.

In particular, for the exercise lying on the chest with the bar, the flexibility of the shoulder joint will greatly affect the path of the bar. You cannot apply the same technique to a 20-year-old man and a 50-year-old man.

Conclusion: The correct chest thrust technique does not just stop at theories such as full range of motion, down inhaling up exhaling...

You should consult more about the impact on the muscles when changing traditional techniques, such as the width of the grip on the bar, the path of the bar… Don't be afraid to change to find the right technique for you. Only you know your own body.

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5. Barbell Bench Press with correct technique starts from preparation

To be able to maximize the effectiveness of the chest press exercise with the bar, you need to focus on each up and down the weight in each set. If you compare the exercises between the Barbell Bench Press and the Deadlift, you will find that the chest push is much simpler. However, you should take the time to pay attention to the preparation of the movements before practicing.

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• Back position: The head, upper back and buttocks should be fixed on the chair, the lower back straight will not be suitable for this exercise. You should keep a small amount of free space in the lower back with the chair.
• Arm Position: Nowadays, there is a lot of advice from the Internet about the grip width when doing Barbell Bench Press. However, you can hold it wide or narrow, both creating stimulation to the chest, just be careful not to let the elbows get too far from the body. In general, using a grip that is wide enough so that the forearm is vertical and perpendicular to the floor when lowering the weight, with the elbow lower than the shoulder, will reduce the risk of injury.
• Leg position: Place your feet so that your knees form a 90-degree angle with the floor when lying down in a chair. This will allow you to generate support when lifting the bar.
• Bar Path: Keeping the bar straight will create more impact on the shoulders and elbows. Raise the bar with a curve similar to how you would place the bar on the rig. When lowering the weight follow the opposite curve, this is a natural shoulder movement and will limit the risk of shoulder pain.
• Shoulder position: Always put your shoulders back when lying down, you can push your chest up before lying down. This will help you not to lock your shoulders when lifting weights to the highest position.

Here are 5 facts you may not have known about the famous Barbell Bench Press exercise. Hopefully with the above information will bring you useful knowledge in the process of practicing. Don't forget to follow the latest articles in our health section.

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