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SEATED
BENCH PRESS
CORRECT FORM
| 1)
Sitting on a bench, sit all the way back, with your back completely
straight.
Grab the bars where
you are most comfortable. |
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| 2)
Push explosively forward. Do not lock your elbows at the top.
4) Lower the weight
slowly as you return to the starting position.
5) Exhale as you
push the bar forward, inhale as return. |
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MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The only main safety concern
for some is the angle the shoulder goes through. This may be different
from machine to machine, depending on the manufacturer. If you notice
a pinching sensation in your shoulders as you go through the motion,
either pick a different machine, drop the seated bench press altogether,
or join a new gym that has different equipment.
EFFECTIVENESS
The seated bench press can
be a very effective tool for developing the pectorals. Because you
are training in a different body position, the strength you develop
may carry over more into specific sports.
For example, because in football you are standing up most of the
time and pushing off others. This pushing-off involves the pectorals
significantly, but also is a coordinated effort of all your other
muscles. Doing a seated or better yet, a standing bench press will
more closely resemble this activity and result in better improvement
during pushing off of others than from bench pressing while
lying down (flat bench)
which more isolates the pectorals.
This is just something to think about. Both exercises (flat and seated
bench) are good for everyone, no matter what the goal, because it
throws a different exercise that the pectorals must adapt to.
HELPFUL
WITH TRAINING FOR
Football, Basketball,
Baseball, Hockey, Track and Field, Throwing sports, Tennis, Boxing,
Wrestling, Martial arts.
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