Bench press is a strength training exercise in which, while lying on your back, the person performing the bench press low weight at chest level, then pushes it back until arm is straight and elbows locked (or close to this position). The exercise focuses on the development of the pectoralis - major muscle as well as other supporting muscles including previous deltoid, serratus anterior, coracobrachialis, and triceps. The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other fitness training to develop the chest. There is a specific form to the bench press which reduces the chance of injury and challenging than the chest muscles. A barbell starting position of bench presses is to lie on a bench, his shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. The feet are kept flat on the ground or end of the bench, with their buttocks always in contact with the bank. Weight is grasped with hands equidistant from the center of the bar, elbows bent at 90 ° and the elbows beneath the wrists. The movement begins by lifting the rod bolts, and lowering it until it touches the chest. The weight is then pulled chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar turns on the studs. Because of the heavyweight that can be used and the position of the bar, "spotting partner 'increases the safety of movement in heavier weights. [1]. Contrary to previously mentioned, there has been much debate as to how far the barbell should be lowered to the chest. Many fitness experts recommend going no further than having the back of a gun parallel to the ground. This greatly reduces possible injury to shoulder and the rotor cuff, especially when working with heavy weights or training over many years. Angle - a bench press can be performed on a slope, in a decline, or on a stabilizer ball. The incline-version shifts some of the stress from the pectorals to the previous deltoids and gives a greater stimulus to the upper pectorals, whereas the decline allows more weight to be lifted while using nearly the same musculature traditional pressure bank. Hand position - the grips of varying width can be used to shift stress between pectorals and triceps. A wide grip will focus on the pectorals. A narrow grip shoulder width will focus more on the triceps. Type of weight - instead of a bar, the bench press can also be performed with dumbbells which incorporate more use of stabilizer muscles. Dumbbells may be safer to use without a partner to spot, as they can be dropped to the side with less risk of injury. The variation in angle and exercise may not promote significant performance increases but can assist stabilizer muscles and building services such as long-term foundation to achieving an increase to a maximum of an individual representative. Other exercises can be done to superset the bench press, such as dumbbell flys, to hit a different angle and movement to the same muscle groups.Muscular endurance - 15 to 20 repetitions with a light weight (50-60% 1RM), with a goal of increasing intramuscular stores of phosphocreatine and ATP, as well as the separation speeds of muscle contraction products. back injuries due to bridging, which is the bowing of the lower back that turns the bench press in the pressure decline. To prevent bridging, compress the stomach muscles to force the lower back down, or bring your legs up and lie flat on the bench. Cracked or broken ribs, usually the result of bouncing the bar off the chest to add momentum to the rise or loss of strength that makes the bar fell on his chest. The heaviest bench press without any equipment to assist is held by Scot Mendelson with an elevation of 715 pounds (324.3 kg) [3] [unreliable source "?]. The bench press heavier drug tested without any equipment to assist is held by Big James Henderson with an elevation of 711 pounds (322.5 kilograms). [4] [5] [update needed]. ..

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