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Home / Im a Big Guy and I Just Started Weight Lifting Again but Can Only Bench Press 80 Lb

Im a Big Guy and I Just Started Weight Lifting Again but Can Only Bench Press 80 Lb

Exercise of the upper trunk

A man performs a barbell bench press while another spots him.

The bench press, or breast press, is an upper-body weight preparation exercise in which the trainee presses a weight upwardly while lying on a weight grooming demote. The practice uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. A barbell is more often than not used to concord the weight, but a pair of dumbbells can also be used.[i]

The barbell bench printing is i of three lifts in the sport of powerlifting aslope the deadlift and squat, and is the but lift in the sport of Paralympic powerlifting. It is also used extensively in weight grooming, bodybuilding, and other types of training to develop the chest muscles. Bench printing forcefulness is important in gainsay sports every bit information technology tightly correlates to punching power. Demote press tin can as well aid contact athletes increase their performance considering it can increment effective mass and functional hypertrophy of the upper body.[ citation needed ]

Movement [edit]

The person performing the practice lies on their back on a bench with a barbell grasped in both easily. They lower the barbell to chest level, and then press the barbell upwards, extending the artillery until the elbows are locked out. This is one repetition (rep).

Powerlifting: Take position on a flat bench with body weight resting on buttocks and upper traps having an arched back and feet driven into the floor. Move requires the weight to be taken at full artillery' length, lowered to upper torso, paused, and and then lifted to starting position.

History [edit]

The bench press has evolved over the years, from floor, bridge, and abdomen toss variations to the methods used by bodybuilders and powerlifters today. Information technology became pop from the late 1950s onwards.[2] Despite the fact the parallel dip is safer (the dip does not crave spotters or safe confined[ii]), in the 1950s the demote printing took over the dip in popularity and became the standard fare for chest exercises.[2]

At first the strict floor press was the most pop method. In 1899, using a barbell with 48 centimetres (xix in) discs (plates), George Hackenschmidt, inventor of the barbell hack squat, rolled a barbell over his face (which was turned to the side) and performed a strict flooring press with 164 kilograms (362 lb). This stood as a tape for 18 years until Joe Nordquest broke it by 1 kilogram (2.ii lb) in 1916.

Around this fourth dimension, new methods started gaining footing. Lifters started figuring out that strong glutes could help them get the bar from the ground to overhead. They would prevarication on the floor and position the bar over their belly, then perform an explosive glute bridge movement, catapulting the bar up and catching information technology at lockout.[3]

Lifting techniques, grooming and drugs have improved over the years and the bench press tape lift has grown from 164 kilograms (362 lb) to 501 kilograms (1,105 lb) (equipped, record held by Will Barotti) in approximately 100 years.[4]

The bench press is used as a examination of upper-body explosive strength during the NFL combine, where prospective NFL draft picks endeavour to get as many reps of 225 lbs as possible.[v] [6]

Muscles [edit]

A female athlete performing a demote press at the IPA world title 2007, in the "Bench Only" category

A conventional bench press uses the pectoralis major, anterior deltoids, and Triceps brachii to horizontally adduct the shoulder. It as well uses predominantly triceps and anconeus to extend the elbows. Wider hand spacing places a greater emphasis on shoulder flexion and narrower hand spacing utilizes more elbow extension. Considering of this, wider hand spacing is associated with preparation the pectorals and narrower hand spacing is associated with grooming the triceps.

In addition to the major phasic (dynamic) muscles the bench printing also uses tonic (stabilizing) muscles: scapular stabilizers (serratus inductive, centre and inferior trapezius), humeral head stabilizers (rotator gage muscles), and core (transverse abdominis, obliques, multifidus, erector spinae, quadratus lumborum)

Variations [edit]

Variations of the bench printing involve different groups of muscles, or involve the same muscles in dissimilar ways:

  • Flat demote press: The flat bench press involves both portions of the pectoralis major muscle simply focuses on the lower (sternal) caput as well as the anterior deltoid muscle. The term 'bench press' on its own is assumed to refer to a flat bench press.
  • Incline bench press: An incline elevates the shoulders and lowers the pelvis equally if reclining in a chair; this variation emphasizes anterior deltoids with niggling accent at the upper (clavicular) head of the pectoralis major. This variation is chosen the incline bench press.
  • Reject bench press: A decline demote press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis major whilst incorporating shoulders and triceps.

A adult female explains how to properly perform the dumbbell bench printing and the dumbbell incline bench press.

  • Reverse grip: A reverse grip bench printing utilizes an underhand (supinated) grip on the bar. A supinated grip externally rotates the humerus, which puts the shoulders in a much more favorable position for the lift, decreasing injury potential without compromising range of motion. Information technology emphasises the clavicular head of the pectoralis major more than an incline bench press. On the eccentric phase of the lift, the bar path volition create a larger arc and eventually touch a point on the chest that is lower compared to the regular demote printing, because the upper arms and elbows are closer to the body and the angle betwixt the humerus and the body is smaller.
  • Narrow grip: A bench press performed with the easily close together ("close grip") relies on the triceps to complete the pressing motion.[3] Called the shut grip demote press, this variation is best performed with arms in a virtually-vertical position to reduce strain placed upon the wrists, elbows and shoulders. A shut grip bench printing can as well be performed with dumbbells or a barbell with neutral grips.
  • Broad grip: A bench printing performed with the hands far apart ("wide grip") shortens the range of motion, lessening the contribution of the triceps.
  • Different lowering targets: A lifter can elect to lower the bar to nipple level, to the xiphoid process, or even further, to the abdomen. On the other mitt, a lifter may lower the bar to a very high point on the chest, or fifty-fifty to the neck; the latter variation is called a guillotine press and emphasizes the upper pectorals.
  • Altered stability: The bench press can be performed with diverse modifications to brand the lifter or the weight less stable. Examples include lifting on a Swiss ball, using dumbbells instead of a barbell, or lifting with the legs on the bench or in the air
  • Variable resistance: The demote press tin can be performed with chains or bands which are attached to either end of the barbell. They can be used to strengthen the upper range of motion in the movement and develop explosive ability in the demote press.[vii] This ways that the pct of 1RM lifted for the stronger phase[a] more closely matches the percentage 1RM for the weaker lower phase east.g. a person can lift 60 kg for one full rep (including the weaker lower phase) but can lift 90 kg for the stronger upper phase. So by adding resistance they can ameliorate run into the respective 1RMs, in percentage terms, for both forcefulness phases. The incorporation of chains and bands tin help to develop explosive power in the bench printing. An alternative is to combine heavier partial reps with lighter full reps.[8] [9]
  • Partial rep: A fractional rep usually ways lowering the bar partially before raising it again i.e. for a one-half or quarter rep. Because this is a stronger ROM significantly more weight can be lifted. When used in combination with lighter full reps, this tin allow a person to better ensure that the percentage of 1RM lifted for the stronger and weaker phases of the movement[a] is more consistent e.g. a lxxx kg full ROM press is fourscore% of someone'southward 1RM for a full rep, and lifting 120 kg for a partial which remains in the stronger phase of the movement is fourscore% for that phase. If they only trained full reps at a 1RM of 100 kg, then the stronger phase of the lift could non exist trained at more than about 66% of its respective 1RM of 150kg. Performing heavier partials can assistance to increment force and power and too improve a person's 1RM for a full ROM press.[10] A different form of partial rep involves training the lower most difficult part of the motion in social club to strengthen it and to avoid it being a 'sticking point' which stops the motility of the weight.
  • Equipped: An "equipped" bench press is performed with a stiff, supportive shirt that allows greater weights to be used. The materials and cut of the demote shirt, as well as the skill of the lifter and the rules of performance, will decide how much additional weight tin be pressed in the shirt as opposed to without it. The contrast between equipped, and unequipped (raw) bench printing weights is illustrated in the progression of the bench press world records, with the record equipped elevator exceeding the unequipped lift by hundreds of pounds.
  • With modest injury: People who suffer from shoulder injuries can utilize a specialised barbell such as the Swiss Bar or Football Bar that allows them to hold the bar in a neutral grip, reducing the amount of external rotation on the shoulder. It likewise engages the shoulder more, increasing power in upper trunk movements. Some other variation is the hex press in which ii dumbbells are squeezed against each other, with the palms facing inwards. This puts the strain of the practice on the triceps and inner chest rather than the shoulders. The Floor Press is another variation that puts less strain on the lifter's shoulders, due to the shorter range of motion.

Possible injuries [edit]

A man (lying down) performs a demote press with a spotter using a thumbless grip.

Performing the bench press can contribute to multiple types of injuries:

  • Torn ligaments / tendons in shoulders
  • Injuries to the trapezius muscle
  • Elbow / wrist strains
  • Cracked or cleaved ribs, usually the result of bouncing the bar off of the chest to add momentum to the lift or a loss of strength causing the bar to fall onto the breast
  • Distal clavicular osteolysis: bone spur or erosion at the end of the clavicle. Athletes suffering from this condition should avoid doing bench presses.[11]
  • Torn or damaged rotator gage
  • Pectoral muscle tear
  • Cervical discopathy or, in extreme cases, spinal cord injury. While the machinery is not clear, lifting the neck or arching the back and leaning on the lower neck while pressing the weight could stress the expanse.[12] [ meliorate source needed ] researchgate. Journal of Spine https://www.researchgate.net/publication/274129831_Spinal_Cord_Injury_due_to_Cervical_Disc_Herniation_Caused_by_Bench_Pressing. </ref>[ amend source needed ]
  • Death past asphyxiation by being trapped under the bar (several each year)[13]

Many of these possible injuries can be avoided by using dumbbells instead of a barbell since dumbbells can be dropped without hit the chest or cervix, while also assuasive greater external rotation of the shoulder which can help forbid shoulder injuries. Studies take also shown dumbbell bench press activates the pectorals more than, which tin lead to increased musculus growth.[14]

See also [edit]

  • NFL Scouting Combine#Bench printing records
  • Progression of the demote press world record
  • Squat (exercise)
  • Deadlift
  • Button upwards
  • Mentum-up bar

Notes [edit]

  1. ^ a b A movement may be considered every bit having any number of forcefulness phases but usually is considered as having two principal phases: a stronger and a weaker. When the movement becomes stronger during the exercise, this is called an ascending force curve i.e. bench printing, squat, deadlift. And when information technology becomes weaker this is called a descending forcefulness curve i.eastward. mentum ups, upright row, standing lateral enhance. Some exercises involve a different pattern of stiff-weak-potent. This is called a bell shaped forcefulness bend i.e. bicep curls where at that place tin be a sticking point roughly midway.

References [edit]

  1. ^ John F. Graham (August 2000). "Dumbbell demote press". Strength and Workout Journal. 22 (4): 71. Retrieved 7 September 2014.
  2. ^ a b c McRobert (1998), p. 210.
  3. ^ a b Contreras, Bret (2011-12-xv). "The Best Damn Demote Press Article Menses". T Nation. Retrieved 2014-08-fourteen .
  4. ^ "Powerlifter Volition Barotti benches 1,105 pounds for a new world record". muscleandfitness.com.
  5. ^ "What Is The NFL Combine? | How Does The NFL Combine Piece of work?". Football IQ Score . Retrieved 2021-09-25 .
  6. ^ Kahler, Kalyn. "NFL Combine Drills and Workouts, Explained". Sports Illustrated . Retrieved 2021-09-25 .
  7. ^ "How to Bench Press like a Pro: A deep look at Bench Press Class". LIFT. Retrieved 2014-08-xiv .
  8. ^ Hutchison, Dan. "Using variable resistance for the bench press". Perform-Ten.com . Retrieved 30 March 2021.
  9. ^ John Jaquish, Henry Alkire (2020). Weight lifting is a waste of time. Lioncrest publishing. pp. 33–36.
  10. ^ Dickinson, Josh. "Full And Partial Repetitions For Massive Gains!". bodybuilding.com . Retrieved thirty March 2021.
  11. ^ IOC Sport Medicine Transmission 2000 available in .PDF course online
  12. ^ hilarispublisher (PDF). Periodical of Spine https://world wide web.hilarispublisher.com/open-admission/spinal-string-injury-due-to-cervical-disc-herniation-caused-by-bench-pressing-2165-7939-3-154.pdf.
  13. ^ "Petition Requesting Labeling of Weightlifting Demote-Press Benches to Reduce or Foreclose Deaths Due to Asphyxia/Anoxia" (PDF). Usa Consumer Product Prophylactic Committee. May 13, 2004. Archived from the original (PDF) on 2013-01-08. Retrieved 2014-08-14 .
  14. ^ Sgobba, Christa (2017-07-12). "This Kind Of Bench Press Volition Striking Your Pecs the Hardest". Men's Wellness . Retrieved 2020-12-17 .

Sources [edit]

  • McRobert, Stuart (1998). Across Brawn. U.s.: CS Publishing Ltd. ISBN9789963916368.

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Source: https://en.wikipedia.org/wiki/Bench_press