Many myths have grown up around the bench press. With three of them, I clean up this article. The bench press is the probably most popular fitness exercise. Pull-ups, squats and Deadlifts are many athletes too complicated or too heavy, but each places on the bench. There are numerous variants of bench pressing: incline bench press, bench press on the negative bench, bench presses with dumbbells, narrow bench press for the Trizepsmukulatur and much more. It would be naive to think that you could do no wrong in the bench press. On the contrary, due to their popularity, you can enter any gym and is someone can watch within a very short time, as he is doing the exercise wrong. I would like to resolve therefore three myths about the bench press by I’m facing three truths.
Truth 1: It is not possible to train the upper or lower chest. Many athletes try using the incline bench press or the negative bench press into her chest. Bound to these attempts remain unsuccessfully for two reasons. First of all, the shape of the muscle is genetically predetermined. There is nothing to.
Secondly, the chest muscle as a whole muscle contracts. Seen anatomically, it consists of three parts which is correct. But these parts can not separately be enabled. In other words: who does bench press in one of the many variants, trained always the entire breast. Truth 2: It is not possible to train the internal or external breast separately. Here, the explanation is even easier. The muscle fibers of the muscles of the chest run horizontally from the outside inwards. These fibers know two conditions: tensed and relaxed. In other words: either all or nothing. It is not possible to focus the training on a certain spot of the fibers. Truth 3: bench press is a complex exercise, their correct running needs to be learned. You spannst the Erector Spinae in the bench press? You pull to the shoulder blades rear? How do you attack the rod and see in which direction your elbow? These are questions that you need to can answer positively if you boot with the bench press heavy weights. If you can, I wish much fun during training if not, I would refer to the exercise database Uebungen.ws. There it is explained what to look at the bench press.