It does not discuss the bench press as it relates to performance such as competing in powerlifting. Back butt and shoulders should be laying flat on bench at this part of the lift no muscles are being used as it is just a preparatory stage and all muscles are in isometric contraction.
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For example if training horizontal adduction at the shoulder joint is your main goal exercises like dumbbell flies or cable crossovers target this movement a bit more efficiently than the bench press.
Bench press horizontal adduction. So whenever we perform the bench press its the horizontal adduction and movement of our arms together that are activating our chest. The dumbbell bench press is one of the most classic chest exercises you can do to build. This has the effect of increasing horizontal adduction at the shoulder which is a key component of chest.
But the question is whether or not the bench press is the best use of your time in training for your sport. Consider the actions of the joints involved in the bench press. This article discusses the traditional barbell bench press from a fitness perspective.
So whenever we perform the bench press its the horizontal adduction and movement of our arms together thats activating our chest and as a result presses the weight up. Its function is something called horizontal adduction. Which is simply the act of pulling your arm towards the midline of your body.
Horizontal adduction is a movement of the humerus toward the midline of the body from a position of abduction like a dumbbell. Horizontally flexion adduction by the horizontal adductor group which includes. A change in elbow position during the bench press shifts the shoulder movement from flexion to horizontal adduction and alters utilization of the three primary muscle groups.
In some cases it may not be. The majority of chest exercises are pressing movements. If you have a bodybuilder style press with a wider grip and the elbows flared outwards the primary shoulder movement becomes horizontal adduction.
With your elbows straight out to your sides the movement at the shoulder is primarily horizontal adduction with minimal flexion. For those performing a full body workout a single basic compound chest movement such as the bench press will generally be sufficient envolving both sternal and clavicular heads of the pectoralis major as well as the anterior deltoids and triceps. Extensionflexion horizontal abductionadduction and internal rotation of the shoulder joint.
Flexionextension of the elbow joint. The bench press is a popular exercise and there is ample evidence describing its use for improving upper body muscular endurance strength muscle size and power. Bench press with elbows out bodybuilder style.
The appropriateness of a particular width grip should be based on an individual basis.
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