Bench press is perhaps the most popular forms of exercise gyms. Upper body strength measurement, it is still the best method. Bench press is one of the three powerlifting sport. The others are squat and pull the country. The reason for this seminar on the work of the topic selection is due to the great popularity of the bench press and a personal multi-year interest in the sport. The work deals mainly with issues related to the kinetics of motion testing location, velocity and acceleration as well as to the forces caused by movement. In addition, processed for the bench press a little of the main features of the muscles.
Bench press pretty well isolated from the lower and middle muscles of your body away from the extraction, although skilled lifters are able to use their legs to advantage. Technically, the bench press does not require nearly as much as weight lifting for example, forms of propulsion, and the rapture. However, the right kind of technology makes it possible to raise the much larger irons and avoid injuries.
Country bench press bench and bar will direct your hands. That is counted alongside the bar and stopped for a moment. The judges will sign up as soon as you raise the bar is motionless alongside. Butt / hamstrings at the top will be closed during the entire lifting bench and soles of the country. Hand loppuojennuksen must be simultaneous. Rigorous bench shirt is permitted withdrawals. It helps the elasticity of the lifting stage.
The main muscles used in bench press are: triceps brachii (in particular the medial part of the presumably), latissimus dorsi, deltoid, and pectoralis major. It has been suggested estimates that 75% of bench press lifting phase of the triceps to happen when lifting bench with a shirt. Affect the lifting bench shirt, so that the breast leaving a less important role, and then elbow loppuojennus triceps will become more important.
Bench press starts to decline phase in which these muscles are stretched and store elastic energy for the concentric phase, although the latissimus dorsilla is mainly stabilized by an important role in the eccentric phase actually mostly antagonistilihaksena and also help in the static state of the rod to move forward up the breast. Concentric lifting phase is divided into maksimaalisessa and supramaximal lifting into four phases: acceleration, bogged down, with maximum power output and the slowdown. Jumiutumisvaihe lifting point is, when the rod is produced less power than the rod weight. Then, however, achieved through inertia, get over this phase, if the acceleration phase is produced as a great early pace. Jumiutumisvaihe is located at 100% load, about 9-12 cm, and the breast up to 104% of the lower half of the load here. Lifting lighter loads are often the only acceleration and hidastumisvaiheet. Even then, however, fatigue mode, a number of repetitions of business model approaches the maximum load, when the rest of the above steps are shown lifting. Furthermore in this case as the maximum load, often turns to the final lifting of weak triceps as well, because of technology toward the head. With a big load of elbows is lateraalirotaatiota jumiutumisvaiheen area, which helps to keep the bar over the whole better during the lift. At this point, the biceps brachiin activity appears to increase the lifting stabilizer.