The barbell press is a classic exercise for exercising the chest muscles. It is a free weight bench press and works better than a fixed instrument. Therefore, it is best to use a barbell or dumbbell for bench press after the pectoralis major and upper arm strength reaches a certain level. In order to get the perfect chest muscles.
    Barbell bench press can increase the thickness of the pectoralis major. Three types of barbell bench presses, flat, up and down, focus on different parts of the pectoralis major, and other triceps and deltoids. 
Flat barbell bench press
Target exercise site: Mainly exercise the whole pectoralis major muscle to create the entire chest circumference
Action essentials:
1. Use a wide grip to make the pectoralis major muscles fully stretched and completely contracted; the trunk and chest are required to rise up into a bridge shape, the shoulders sink, and the horizontal bar is placed on the chest 1 cm above the nipple ; when the barbell pushes When the two arms are straight, the pectoralis major muscle must be in the "peak contraction" state and stop.
2. Exhale with your nose when pushing up, and inhale with your mouth when you restore.
Precautions:
1. Do not lift your hips and waist off the stool.
2. Position of the feet: The legs are separated into a 45 degree angle, which is placed on the ground and can be strongly supported. If you put your foot on the bench, the stability will be poor, you need to share some of the strength to control the stability of the core muscles, so you can not exert the maximum strength to exercise the chest muscles. Of course, on the Smith machine, you can put your feet on the stool without this concern, and it can effectively prevent the waist and abdomen from assisting the force, and more effectively exercise the pectoralis major. Â
3. Different grips stimulate the muscles with different focuses: exercise the middle pectoralis major and triceps slightly narrower than the shoulders; exercise the whole pectoral muscle with shoulder width; exercise the outer side of the pectoral muscle slightly wider than the shoulder; After bundle
Upper slant barbell bench press
Action essentials:
Lying on a bench with adjustable slope, the head is at a high position, so that the torso is about 30 degrees from the ground . The barbell should be pushed up vertically until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major muscle is at the "peak contraction". Bit, stop.
Target exercise site: exercise the lower part of the pectoralis major, the lateral wing and the lower edge groove
Lower slant barbell bench press
Action essentials:
Lying on a bench with adjustable slope, the head is at a low position, so that the torso is 15 degrees to 20 degrees from the ground . The barbell should be pushed up vertically until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major is at the peak. Shrink" bit, stop.
Precautions:
Compared with the flat plate and the upper slant barbell bench press, the lower slant barbell bench press must pay attention to safety and stability; the hook foot and the slanting plate should be safe and firm, and the triceps should not be actively applied when pushing up.
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