Today we'll introduce several exercises that utilize adjustable benches to help us better train our muscles and increase our endurance.
(1) Flat Bench Press
Action: Flat Bench Press
Muscle Groups Targeted: Pectoralis major, triceps brachii
Instructions: 1. Use a wide grip to fully extend and contract the pectoralis major; the torso and chest should be lifted into a bridge shape, shoulders lowered, and the barbell placed 1 cm above the nipples; when the barbell is pushed up until the arms are fully extended, the pectoralis major must be in a "peak contraction" state, pause briefly.
2. Exhale through the nose when pushing up and inhale through the mouth when returning to the starting position.
(2) Incline Bench Press
Action: Incline Bench Press
Muscle Groups Targeted: Upper part and upper lateral wing of the pectoralis major
Instructions: Lie supine on an adjustable incline bench with the head elevated, so that the torso is at approximately a 30-degree angle to the ground. Push the barbell vertically upwards until it is perpendicular to the shoulder joint, in a "peak contraction" state for the pectoralis major, pause briefly.
(3) Decline Bench Press
Action: Decline Bench Press
Muscles worked: Lower pectoralis major, lateral wings and lower margin groove
Instructions: Lie supine on an adjustable bench with your head low, so that your torso is at a 15-20 degree angle to the ground. Push the barbell vertically upward until it is on the vertical line of your shoulder joint, so that your pectoralis major is in the "peak contraction" position. Pause briefly.
(4) Dumbbells
Action: Incline Dumbbell Bench Press
Muscles worked: Upper pectoralis major, triceps brachii, anterior deltoid
Instructions: 1. Lie supine on an incline bench, holding dumbbells directly above your shoulders, with your feet flat on the ground, your back straight against the incline bench, and your abdominal muscles tight. Bend your elbows, hold the dumbbells with your knuckles facing each other and your palms facing your legs. The axis of the dumbbells should be above your nipples and against your chest.
2. Push upward, bringing your elbows inward and squeezing your chest at the same time. The dumbbells should move slightly forward as they go upward, following a parabolic trajectory. With arms fully extended, the dumbbells' center of gravity is close to the support point of the shoulder joint. Extend both arms to the sides, then slowly bend the elbows, lowering the dumbbells vertically. At the lowest point, begin the upward pushing motion.
