Edited by Dr. Massimo Bonazzelli
Synonyms
The barbell recumbent bench press exercise is also known as a Declined bench press.
Type of Exercise
Barbell Recumbent Bench Press is a multi-joint / accessory exercise
Variants
- Recumbent bench press with dumbbells
- Parallel stretches
Barbell Recumbent Bench Press: Execution
The starting position sees the athlete sitting on a bench reclined between 10 ° and 30 °, with his back in his position of strength, legs apart and feet firmly resting on the ground behind the knees or better still locked in the special stops, when present. The elbows are flexed, the wrists straight, and the shoulders are adducted and oriented so that the elbow, wrist and bar are exactly aligned in the same vertical plane perpendicular to the floor (not the bench) from a side view. resting on the lower part of the sternum or on the upper part of the abdomen as well as on the hands that grab it at a variable distance equal to or greater than that between the shoulders. The execution consists in pushing the barbell upwards on the vertical plane on which it was lying before starting, then trying to draw a segment of a straight line. During the push, the shoulders flex in the sagittal plane and adduce in the longitudinal plane, while the elbows extend and the shoulder blades begin to abduct and rotate downward in the last third of the movement. The execution ends with full extension. elbows.
Muscles involved in the exercise Recumbent barbell bench press
Group 0
- Big breastplate
- Anterior deltoid
- Coracobrachialis
- Brachial biceps (weak)
Shoulder flexion
Group 1
- Great dorsal
- Big round
Shoulder adduction
Group 2
- Brachial triceps
- Anconeus
Elbow extension
Group 3
- Large thoracic dentate
- Small breastplate
Scapular abduction
Group 4
- Scapula elevator
- Rhomboid
Lower scapular rotation
Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot
