What is the common type of grip? Should you use a narrower grip or a wider grip?Ī narrow grip will encourage triceps muscle activation more while a wide grip will impact your elbow positioning. They’ll tell you that to get an insane pump and the results you want, you need to be locked into the muscle.Īnd that’s why we’re starting with my breakdown of the chest muscles.ĪND depending on which chest exercise you’re doing, and the level or angle of the exercise, you will increase pec activation in one part of the chest more than the others.įor example, when you perform an Incline Bench Press, you’ll activate the upper part of the chest MORE than the other two sections.Īs far as your grip, you want to know two things: Grip type and grip width.
XBENCH FREE REVEIW PROFESSIONAL
It also decreases your risk for getting hurt because you’re actively paying attention to what you’re doing.Īsk any professional bodybuilder. What people commonly refer to as “the chest” is actually made up of three different muscles. Since these muscles overlap and connect, they tend to be lumped together as one unit. Let’s get started with the anatomy of the chest (pectoral) muscles.
I’ve put together a Bench Press checklist that I’m going to go through step by step to ensure you nail each portion of this exercise. Not only will this checklist ensure you’re doing it right, but it’ll also help you with building strength in your bench.
XBENCH FREE REVEIW HOW TO
The thing is that you WILL be performing it correctly because I’m going to teach you how to do it with perfect Bench Press form and proper execution. One of my biggest concerns for you and my other readers is balancing the long-term safety of a movement as well as the risk-to-reward ratio of performing the lift. Despite the benefits of the Bench Press, there are plenty of things that can go wrong especially in the shoulders, wrists, elbows and back.īut this is assuming you aren’t performing the Bench Press with proper form and technique. Not to mention, most people are lifting way beyond their fitness level. It’s one of the best compound exercises to add into your workout, but it’s also an exercise that most people do wrong (including you).Īnd hey, it’s not your fault because there are so many places in the lift that you can go wrong, especially if you’re using heavy bench press weight.
The Bench Press can be a double-edged sword.
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