The chest is considered one of the muscles many guys want to show off. Prsni koš velja za eno od mnogih mišic fantje želijo pokazati off. Probably chest muscle (pectoralis) gives the look of strength and solidity. Verjetno prsni koš mišica (pectoralis), daje videz moči in trdnosti. Therefore, it is common too see benches at the gym are always occupied with people doing bench pressing. Zato je skupna tudi zagledati klop v telovadba vedno zasedena z ljudmi, ki tem pritiskom na klop. However, many have got this common chest workout done wrong. Vendar, mnogi so got to skupna vaja prsih storil napako.
So, how to do a proper barbell bench press? Torej, kako to narediti pravilno klopi Štangla pritiskom?
Steps: Koraki:
- Lie down on a flat bench with feet flat on the floor. Lezite na klop ravno z nogami plosko na tla.
- Grip the bar about 3 – 4 inches wider than shoulder width and space your hands evenly using the markings on the bar. Grip bar približno 3-4 cm širše od širine ramen in prostor roke enakomerno z uporabo oznake na bar.
- Lift the bar off the rack to a point directly above your shoulder joints. Dvignite bar sveže uničenje točke neposredno nad vašo ramenskih sklepih.
- Lower the bar to the center of your chest (some call it nipple line) with your upper arms moving directly out to the sides. Spodnji vrstici središče vaš prsni koš (nekateri pravijo bradavico line) s svojim nadlaket ki potujejo neposredno na strani. Touch your chest lightly (not resting at your chest). Touch prsih rahlo (ne počiva na prsih).
- Press the bar up to the starting position. Press bar do začetni položaj. Do not lock your elbows at the top. Ne zatvornica vaš komolec na vrhu.
- You should inhale as you are lowering the bar and exhale as you are pressing up. Morate vdihniti, kot ste zniževanje bar in izdihom, kot ste pritiskom navzgor.
- Do 8 to 12 repetitions with 2 to 3 sets. Do 8-12 ponovitev z 2 do 3 nize.
Tips: Nasveti:
- The entire motion should be done in a smooth, controlled manner that with the downward movement no faster than the upward. Celoten predlog je treba storiti v gladko, nadzorovana tako, da z gibanjem navzdol ne hitreje kot navzgor.
- Keep your wrists straight. Do not twist them. Naj bo vaš zapestje naravnost. Jih ne zvijajte. I learn my lesson by hurting my right wrist. Učim svoj nauk, ki ga boli mojo desno zapestje. Check out this post – Check out to delovno mesto -- How To Prevent Wrist Pain From Weight Training How To Prevent Zapestne From Pain Weight Training . .
- I used to put my feet on the bench thinking it will help stopping myself from arching my back. Včasih sem dal moje noge na klop misleč, da bodo pomagali preprečiti sam od povezovalen hrbet. Instructor at Clark Hatch advised me to put the feet back to the floor. Inštruktor pri Clark Hatch mi je svetoval, naj noge nazaj na tla. Reason? Razlog? You can draw power by pushing from that base (your feet). Lahko sestavi moč s pritiskom iz te osnove (noge). However, if you are more comfortable to put your feet at the end of the bench, by all means, do it. Vendar, če ste bolj udobno postaviti noge na koncu klopi, z vsemi sredstvi, naredite to. Nothing wrong with that. Nič narobe s tem.
- Do not let the bar rest on your chest and do not bounce the bar off from your chest. Ne pustite, bar počitek na prsih in ne premetavati bar s sveže vaš prsni koš.
- Always keep your buttocks on the bench . Vedno imejte vašo zadnjico na klopi.
- For starter, get a spotter to help for safety reason . Za starter, zaslužiti spotter za pomoč iz varnostnih razlogov.
- When I first started train my chest, I used only machines, including the smith machine. Ko sem prvič začel vlak prsih, sem rabil samo naprave, vključno kovač stroj. Later, I tried the barbell bench press without any weight for the first two weeks to ensure I get the posture correct. Kasneje, sem se potrudil Štangla tiska klop brez teže za prva dva tedna, da se zagotovi dobim pravilno držo. So, stay with light to moderate weights until you have mastered all these techniques. Torej, ostani z svetlo do zmerno težo, dokler ne obvlada vseh teh tehnik. It is more productive to use moderate weights with perfect form than heavy weights with sloppy form. To je bolj produktivno uporabljati zmerno uteži z odlično obliko, kot težkih uteži z površen obliki. Remember, we are going to gym to build strength and not to show off strength. Ne pozabite, da bomo telovadba za izgradnjo moči in ne prikazuje sveže moči.
- A wide grip will focus on the chest. A narrow, shoulder width grip will focus more on the triceps. Širok oprijem se bo osredotočil na prsih. Ozke, rama širina prijema se bo osredotočil bolj na Opruzač.
Once you are comfortable with barbell bench press, the next one you should try should be dumbbell bench press. Check out the article – Ko ste zadovoljni z Štangla klop pritiskom, poleg tistega, ki ga je treba poskusiti Bućica klopi pritisnite. Odjaviti article -- Dumbbell Bench Press Dumbbell Bench Press . .
Category: Kategorija: Chest Prsi 
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Angie Tan Angie Tan // / / Oct 30, 2007 at 2:12 PM 30 oktober 2007 ob 2:12
Oooo.. Oooo .. I'm using the machine to help me to strengthen some of my chest muscles. Jaz sem z uporabo stroja, da mi pomaga krepiti nekaj mojih prsih mišice. Although I'ma gal but I have my trainer to help spot for me. Čeprav Sem gal, vendar imam svoj trener pomagati mesto za mene.
BTW, must remember to align the bar with your nipples. BTW, mora, ne pozabite uskladiti vrstico s svojim bradavičke. :P : P
Mun Mun // / / Oct 30, 2007 at 8:48 PM 30. oktober 2007 ob 8:48
Hi Angie – Yes, that's right. Hi Angie - Ja, to je pravica. Thanks for pointing that out. Hvala za opozorila, da je jasno.
aw // aw / / Oct 31, 2007 at 12:25 AM 31. oktober 2007 ob 12:25
Angie: Please don't do that.. Angie: Prosim ne delaj, da .. I think it would drive guys crazy especially if a hot girl was aligning the bar to their nipples. Menim, da bi fantje nor voziti še posebej, če vroča punca je bila uskladitev ovira za njihovo bradavičke. I might drop weights on myself or something. I lahko spusti uteži na sebi ali kaj podobnega.
By the way, how do women with fortuitous bosoms lower get a full range of motion? Mimogrede, kako ženske z nižjo naključen bosoms dobili celoten obseg gibanja? :D : D
Angie Tan Angie Tan // / / Oct 31, 2007 at 11:40 AM 31. oktober 2007 ob 11:40
LOL!!! LOL! No idea. Nimam pojma. So far, I've not seen any gals hanging around the weight area – too much testosterone in the air… Do sedaj nisem videl vse punce visi okoli teže območje - preveč testosterona v zraku ...
BTW, we're using arms.. BTW, smo z orožjem .. not bosoms….. ne bosoms ... ..
surfnux kipenje morja // / / Oct 31, 2007 at 12:33 PM 31. oktober 2007 ob 12:33
Tried it out yesterday with a friend, I felt nicer doing bench press. Preizkušen to jasno včeraj s prijateljico, sem se počutil lepše početje klopi pritisnite. Previously I only use machinese, but with Bench Press, it feels you use more power. Prej sem samo uporabo machinese, vendar z klop Press, meni ste uporabili večji moči.
When starting out with light weight, my hand tend to shiver and unbalanced at times. Ko se začenjajo z lahke, roko ponavadi Pare in neuravnovešeno včasih. Any tips for that? Vsi nasveti za to?
From my 3 sets that I tried, it seems like controlling the motion slowly and no rush will help. Od moje 3 določa, da sem se potrudil, videti je kot nadzor gibanja počasi in brez hitenja bo pomagalo. Is this right? Je to pravica?
Mun Mun // / / Oct 31, 2007 at 1:29 PM 31. oktober 2007 ob 1:29
Hi surfnux – Good to know that you have tried barbell bench press. Hi kipenje morja - Dobro je vedeti, da ste poskusili Štangla klopi pritisnite. That is quite normal if you find it hard to stabilize the bar initially. To je povsem normalno, če boste težko stabilizirati bar na začetku. Take some time to master it. Vzemite nekaj časa, da bi obvladali to.
cicada // Cvrčak / / Nov 4, 2007 at 1:51 PM 4. november 2007 ob 1:51
you need a stronger triceps to lift more weight on that as well, once ur triceps are strong enough it's more easier to stabilize n add more weight, morate močnejši Opruzač odpraviti več teže na tem, kot tudi, ko so ur Opruzač dovolj močna, da je bolj lažje stabilizirati n dodati več teže,
but dont rush cause it's a workout involving lot of muscle, take ur time vendar dont hitenje povzročilo, da je vaja, ki vključuje veliko mišic, da ur časa
iamyuanwu iamyuanwu // / / Mar 17, 2008 at 2:45 AM 17. marec 2008 ob 2:45
I'm curious, can I do the upward movement fast then downward movement slow? Sem radoveden, lahko naredim hitro naraščati navzdol, nato pa počasno gibanje?
Mun Mun // / / Jun 7, 2008 at 5:41 PM 7. junij 2008 ob 5:41
To iamyuanwu: Yes, definitely. Za iamyuanwu: Da, vsekakor. In fact, it is recommended. V resnici, je priporočljivo.
saleem // saleem / / Oct 26, 2008 at 2:13 AM 26. oktober 2008 ob 2:13
what excercises can u recommend to work on the middle line of the chest. kaj vaje moči u priporočiti za delo na sredini linije prsnega koša. If u have a big gap between your chest, what can u do to get a tight chest. Če u imajo precejšen razkorak med prsih, kaj lahko u storiti, da dobite tesno prsih.
renato M. Cruz Jr. Renato M. Cruz Jr // / / Mar 5, 2009 at 2:46 PM 5. marec 2009 ob 2:46
how to build muscle fast? kako graditi mišice hitro? the right program for chest, back,triceps,biceps and shoulder?how often do i workout? pravica program za prsni koš, hrbet, Opruzač, biceps in ramena? kako pogosto delati jaz vaja?
xavier // Xavier / / May 12, 2009 at 4:28 PM 12. maj 2009 ob 4:28
mun, just to add some info into your comment earlier on. Mun, samo dodati nekaj informacij na vaš komentar prej. it is better for you to rest your feet on the floor and not on the bench because if you are resting your feet on the floor you are not gonna use and of your core muscle when you are doing the upward or downward motion. je bolje za vas, da počitek noge na tleh in ne na klopi, ker če počivajo noge na tleh ne boš uporabo in vaše jedro mišice, ko delate gibanja navzgor ali navzdol. this way you can push more weights off your chest and actually gained better muscle built. na ta način lahko push več uteži ne sveže vaš prsni koš in dejansko pridobljenih bolje zgradili mišice.
and if you are to rest your feet on the bench, you are working out your core muscle too. in če ste za počitek noge na mizi, delate iz vaše jedro mišice preveč. it is still ok with lower weight but as you do heavier weight you'll realized that is hard for you to concentrate on the weight on your chest as you are struggling to balanced yourself out and not roll off from the chair. je še vedno v redu, vendar z manjšo težo kot ti težji boste spoznali, da je težko za vas, da se osredotočijo na težo na prsih, kot ste si prizadevajo za uravnotežen sami, in ne roll off iz stol.
in conclusion, which one your prefer? na koncu, ki je eden vaših raje? pure chest muscle workout or chest muscle workout plus core strengthening? čista mišična vaja v prsnem košu ali mišic prsnega koša vaja plus krepitev jedro? for me it would be the first choice, if not why would i be lying there on the bench screaming like a girl pushing the weights upward, right? za mene bi bilo prva izbira, če ne, zakaj bi jaz lahko leži tam na klopi je kričal kot dekle potiskanje uteži navzgor, kajne? :) :)
Mun Mun // / / May 12, 2009 at 5:25 PM 12. maj 2009 ob 5:25
To xavier: Good one, you are right. Za Xavier: Dobro ena, prav imaš. It is harder to stabilize when you are loading more weights with feet on the bench. To je težje stabilizirati, ko so obremenitve bolj uteži z nogami na klopi.