There are a lot of fitness movements. We can choose different movements according to different needs, which will be helpful to our health and figure. The flat bench press is a very good movement, and it is also useful in the fitness process. Regular contact. So let’s take a look at the introduction to bench press training exercises.

< /p>

Introduction to the barbell flat bench press:

The flat bench press is divided into dumbbell flat bench press and barbell flat bench press. We will introduce the barbell flat bench press to you first. First, we need to lie on the bench, let our body relax naturally, and let our legs hang naturally on the ground. The action officially begins, and we place the barbell on our chest. When starting the movement, we lift the barbell with both hands, use our chest and arms to push the barbell upwards until our arms are straight, and then slowly return the barbell to our chest while bending our elbows.

Introduction to the dumbbell bench press:

The dumbbell bench press is very similar to the barbell bench press, and we both need to do it on a bench. The initial preparation is the same as the barbell bench press. The difference is that we need to hold a dumbbell in each hand and tighten it naturally at our waist at the beginning. At the beginning of the movement, we use our big arms to push the dumbbell upwards until our arms are straight, and then slowly withdraw the dumbbell to the original position. Repeat the action 15 times as one set, and you can do multiple sets a day.

Benefits of the flat bench press:

The main exercises of the flat bench press are our arm muscles and our chest muscles, because in the process of lifting heavy objects, we First, you need to hold the weight with your arms and push with force. However, it is often not enough to use our hand strength. Generally, we need to use the chest muscles to complete, so it also has a good exercise effect on our chest muscles. In addition, during the process of pushing up our arms, the back muscles are also tightened. So it also has a good expansion effect on the back muscles.

The above is an introduction to how to do the flat bench press. Only when the movements are in place can we achieve good fitness results. It also requires us to persist for a long time, which will help us lose weight and lose fat, especially suitable for exercising our chest muscles.