I-MND-HA34 Imishini yokuzivocavoca yensimbi ejiyile esezingeni eliphezulu Ibhentshi Eliphansi

Ukucindezela kwe-bench flat. Njengoba kushiwo, i-pectoralis major yakhiwe yi-pec ephezulu nephansi. Uma ucindezela i-bench flat, womabili amakhanda acindezelwa ngokulinganayo, okwenza lo msebenzi ube ngcono kakhulu ekuthuthukisweni kwe-pec iyonke. I-flat bench press iwukunyakaza okungokwemvelo kakhulu, uma kuqhathaniswa nemisebenzi yakho yansuku zonke.

I-bench press, noma i-chest press, iwukuzivocavoca kokuqeqesha isisindo somzimba ongaphezulu lapho umfundi ecindezela khona isisindo phezulu ngenkathi elele ebhentshini lokuqeqesha isisindo. Lo msebenzi usebenzisa i-pectoralis major, i-anterior deltoids, kanye ne-triceps, phakathi kwezinye imisipha ezinza iqine. I-barbell ivame ukusetshenziswa ukubamba isisindo, kodwa i-dumbbell eyodwa nayo ingasetshenziswa.

I-barbell bench press ingenye yezindlela ezintathu zokuphakamisa amandla kanye ne-deadlift kanye ne-squat, futhi yiyona kuphela indlela yokuphakamisa amandla emidlalweni ye-Paralympic powerlifting. Isetshenziswa kakhulu nasekuqeqeshweni kwesisindo, ukwakha umzimba, kanye nezinye izinhlobo zokuqeqesha ukuthuthukisa imisipha yesifuba. Amandla e-bench press abalulekile emidlalweni yokulwa njengoba ehlobene kakhulu namandla okushaya. I-bench press ingasiza futhi abasubathi abathintanayo ukuthi bakhulise ukusebenza kwabo ngoba ingakhuphula isisindo esisebenzayo kanye ne-hypertrophy yokusebenza komzimba ongaphezulu.