Even people who train regularly still feel pain in the muscles. Some people report feeling pain a few days after doing exercise. This is normal and is referred to as DOMS or delayed onset muscle soreness. The pain and soreness of the muscles are most intense at around the 24th to 72nd hour mark after exercise. DOMS and muscle soreness is normal, especially for a person who is unaccustomed to doing exercise. In many cases, the pain is what will keep people from going back to the gym and continuing their workout.
Do not worry if you feel pain in your muscles. As you continue your exercise routine and do more bench presses as you go consistently do your work out. Many people think that one should lift the heaviest possible weight for them to reap the most benefits from a bench press.
However, this is a very wrong and dangerous notion. How much a person should be able to bench press is relative. Although there are certain standards of how much weight an average man or woman should be able to bench press, it is not a must for them to bench press that much weight, at least not on the first try.
The average weight that an average man should be able to bench press is around pounds. However, it is a good idea to play it by ear and gauge how much you can lift. Do not force yourself to lift weights that are too heavy for you. When a person does the bench press exercise, there are many benefits they can get from this. Doing bench press will strengthen and tone the upper body muscles. A person who does bench press regularly will generally have a strong upper body.
Here is a list of the more common and more specific benefits one can get from doing the bench press. As with any type of exercise done wrongly, you will not be able to attain the maximum benefits from the exercise if you perform it wrongly.
On top of this, since your body will be supporting weights as you do bench press exercises, you also stand to get injured if you do not do the exercises correctly. You need to make sure that you are doing the exercise right to make sure that you are correctly doing the exercise. Not only to reap the benefits later on but also to avoid injury and trauma to your muscles. It is a good idea to ask someone to take a look at if you are doing the bench press in the right way.
If you continually do the exercises wrongly, you will risk throwing out your back and damaging the muscles in your arms. You may also experience a condition known as tennis elbow, which is a condition that affects the elbow if you lift the wrong way. Doing exercises especially ones that need weights such as bench press wrongly will not only affect your muscles for a short period.
You may not be able to function properly in the long run or may experience pains. This accounts for the chest contracting less as the lats work to stabilize and lift the heavier, 1 Rep Max weight. When lifting max weight, the chest is the least active of all the major muscle groups firing.
It pretty much got outworked by everything. Even at the chest-touching bottom of the rep, activation of the front delts was responsible for moving more of the weight than the pecs. Because the hands are positioned at a fixed distance from one another on the bar, the pecs are not able to generate anywhere near their force potential.
Based on the biomechanics and directionality of the muscle fibers of the pectorals, the pecs are better suited to pressing movements that involve bringing the hands closer together at the top as is possible with dumbbells or cables. The barbell also decreases the range of motion possible at the bottom when the bar hits the chest and eliminates rotation while pressing, which can greatly increase growth in the upper pecs.
It also works a variety of different muscles all at the same time. Bench is the only lift that matters. Powerlifting is not concerned with pec development or which muscles are pushing the weight — simply the total amount of weight you can move. Some sports, particularly football, use the bench press as a specific measurement of upper body strength. Dream of crushing the Combine and making it into the NFL? You damn sure better bench and bench often.
Consider the deadlift, which works damn near every muscle, and has helped build some of the best backs in bodybuilding history. Well developed serratus muscles not only look great, but they will also improve the functionality of your core and make you more powerful in twisting motions, such as when punching or whacking a baseball.
The study, which was published in the Journal of Family and Community Medicine, showed that people who exercised with the bench press increased the bone mass density of the lumbar spine, the right neck femur, and the right distal radial head.
The study authors recommended that elderly people with osteoporosis would do well to incorporate bench press training into their lifestyle 2.
Unlike machines, it recruits stabilizer muscle groups and allows the body to balance and resist gravity. Some people have complained that the bench press is not a functional exercise because you hardly ever replicate the benching movement in real life. The truth is that strength in the upper body is relatable to any movement. And there is nothing that will develop that strength as efficiently as the bench.
If you are developing your body as a whole — as you will when doing the bench, along with squats and deadlifts — you will be able to transfer the power that you develop and utilize it in a functional way. This master move is far more than a chest exercise. It is a complete upper body exercise that hits the chest, delts, arms, and core.
A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. J Sports Sci. Duffey MJ A Biomechanical Analysis of the Bench Press.
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