What muscles work in the bench press on a block machine?
In the bench press in a block machine, the triceps receive the main load; it has three heads, which is why it is called the triceps brachii muscle. Most of the load goes to the medial head and lateral (side). But we can also use the third long head, just change the grip.
- Lateral head of the triceps. Located at the back of the side of the arm. Its good development will give the triceps an ideal shape, which is often represented in the form of a “horseshoe”; it will start working only if there is not enough effort at the medial head.
- Long head . Located behind, closer to the back, its task is to extend the elbow, so it participates in all triceps exercises, but takes a secondary part. She also fixes her hand near the body. This head is the largest and gives the hand the greatest massiveness.
- Medial head. Located in the upper back of the shoulder, it is the smallest among the three heads of the triceps, but at the same time it takes on the first load when extending the elbow.
Read more about the triceps muscles here
Strength Program Plan
First you need to know your limit - you need to calculate the repeated maximum. In sports, this is understood as the maximum weight that an athlete can lift, press, and so on a certain number of times. There are many formulas for calculation. Athletes try to determine the best option.
You can use one of the formulas below.
Calculate using several formulas and choose the most adequate indicator
1RM (RM from English repetition maximum)
r - number of repetitions
w - projectile weight
Odds values for men:
- a=-216.0475144
- b=16.2606339
- c=-0.002388645
- d=-0.00113732
- e=7.01863E-06
- f=-1.291E-08
Odds values for women:
- a=594.31747775582
- b=-27.23842536447
- c=0.82112226871
- d=-0.00930733913
- e=0.00004731582
- f=-0.00000009054
Let's take the simplest formula from the table - the very first one.
Let's say you can bench press 80kg for 5 reps. The repeated maximum will be approximately 93 kg.
Knowing this figure, you can build a workout. It needs to be done 2 times a week. Less often - little, more often - the body will not have time to recover so quickly.
The first version of strength training
1st day:
- Bench press with a medium grip on a horizontal bench - 1 warm-up (10-20% of RM), 1 lead-up (up to 40% of RM), 3-4 working (60% of RM). We strive to perform energetically, with explosive force.
- Press with a medium grip on an incline bench using the same formula - 1 warm-up, 1 lead-up, 3-4 working.
- Push-ups from the floor with a medium grip - we finish off the muscles, we strive to perform them at an explosive pace. If you can do it, plyometric push-ups work well. We do 5-10 repetitions for 3-5 approaches.
- Bent-over dumbbell rows - 1 warm-up, 3-4 working reps, 5-7 reps each.
Day 2:
- Bench press with a medium grip on a horizontal bench - 1 warm-up, 1 lead-up, 1 set of 40% of the maximal max for 6-8 reps, 1 set - 50% for 5 reps, then one set of 70%, 80%, 90%, 100 % in each we perform 1 squeeze. After that we try to set a new record. Let’s say it was 80, we make an attempt to squeeze out 80.5 or 81 kg. It would be enough. If it doesn't work out, we'll try next week. In this workout, unlike last time, we try to squeeze and lower the barbell slowly.
- Hammer for biceps while standing - 2 warm-up, 3 working 6-8 times.
- Arnold standing press - 1 warm-up, 3-4 working reps of 5-8 reps.
Second training option
1st day:
- Bench press on a horizontal bench with a narrow grip - 2 warm-up (up to 15% of RM), 1 lead-up (up to 35%), 3-5 working (50-60%) for 5-7 repetitions. We work at an explosive pace.
- Incline dips - 2 sets with your own weight, 2 sets with weights for 5-7 reps and 2 again with your own weight.
- French bench press with a barbell - 2 warm-up, 1 lead-up, 4 working reps of 7-10 reps.
Day 2:
- Bench press on a horizontal bench with a narrow grip - 1 warm-up, 1 lead-up, 1 working - 40% from 6 to 8 repetitions, 1 working - 50%, 5-6 times and one approach at 70%, 80%, 90%, 100 % in every 1 squeeze. We are trying to squeeze out a new weight - plus 0.5–1 kg. We squeeze and lower the bar deliberately slowly.
- Bench press standing behind your head - 1 warm-up, 3 working reps for 5-8 reps.
- Barbell row to the chin - 1 warm-up, 1 lead-up, 3-4 working reps of 6-8 reps.
Training on a similar principle can be built for other muscle groups and, accordingly, with a different set of exercises, for example, squats or deadlifts.
Video: How to increase strength in the bench press. 3 month program
Varieties of grips and handles
There are many different handles for performing the bench press, but there are basic ones that are used most often. The choice of handle will determine your grip and also the degree of impact on the triceps heads.
Smooth handle. It is considered a more classic style of performing this exercise. If you grab the handle from above, the load will go to the medial and lateral heads of the triceps and you can work with more weight, but if you grab it from below, then the long head will be more loaded, and the weight will noticeably decrease.
Curved handle. Great for working the outer part of the triceps, or more precisely the lateral head, grip the handle from above, arms slightly turned inward.
Rope handle. This embodiment loads all 3 heads of the triceps, but this happens sequentially, at the beginning of the movement the lateral head works, at the very bottom the hands turn in different directions, thereby connecting the long and medial heads. The grip on the handle is neutral (palms facing each other).
V shaped handle. This is a kind of analogue of a rope handle. It only engages the lateral beam, but if you increase the weight, the long beam will also come into play. This handle relieves stress on the hands and is perfect for beginners. The grip is neutral.
Single handle. This handle is perfect for working out the long bun of each arm. Reverse grip (palm facing up).
Press down technique
- Take the starting position, arms bent at the elbows and pressed to the body, feet shoulder-width apart and slightly bent at the knees. The back is straight with a slight bend forward.
- The grip depends on which handle you choose.
- As you exhale, we extend your arms, but do not straighten your elbows completely.
- We bend our arms and return to the starting position, stretching the triceps, and inhale.
- Do the given number of times.
Tips and mistakes
- You can stretch the triceps heads well in the starting position. To do this, you need to tilt your torso slightly forward and put your elbows in front of your torso.
- Use either a medium or minimal weight; when working with maximum weight, it is difficult to avoid leaning your body forward and pulling your elbows back. When doing this, other muscles will take the load, and the triceps will not be worked out properly.
- Perform the movement smoothly, without jerking. There is no need to lower the projectile by inertia, and under no circumstances should you relax your hands at the lowest point!
- Only the elbow joint works. The legs and body must remain motionless. This also applies to the arms from shoulder to elbow.
- If you have pain in your elbows, it is not recommended to perform the exercise until the pain goes away. You should also see a doctor and get an MRI to determine the cause.
- For pain in the hands, it is better to use a V-shaped or rope handle, this will take the load off the hands. In case of acute pain, it is better to consult a doctor and abandon this exercise for the period of treatment.
- Do not bend your wrists when performing. This will increase the stress on the wrist joint and can lead to injury.
- The head only looks straight, there is no need to lower it down. With this head position, your back will become rounded and you may suffer spinal injuries.
I suggest you watch a video with the correct technique. Its duration is only 3 minutes
This exercise works the triceps very well, so be sure to include it in your training program. It is best to do it at the end of the workout, last or second to last. The number of repetitions is from 12 times to a maximum, depending on your goals. And most importantly, of course, follow the correct technique. By following these tips, your triceps will become large and massive. Good luck to everyone in the gym!
Bench Press Calculator
The desire to be healthy and beautiful in the modern world has become a powerful trend. An increasing number of people are interested in how to calculate the optimal load for themselves. This can be done in different ways. The most accurate results are obtained based on the results of a full medical examination.
However, taking a lot of tests is not always possible or meaningful. It is expensive, troublesome and time consuming. In addition, such data periodically becomes outdated. Therefore, you can use different auxiliary programs. For example, bench press calculator
helps you understand what maximum load you can handle. Objective indicators are good because they help you focus on accurate numbers. This is useful, for example, when drawing up a specific training plan.
Health calculators
Please note that we have many different health calculators on our website. Using them, it will not be difficult to look, for example, at the ideal height proportions that a person should have. This program is very useful for those who often worry about extra pounds. In general, calculators for people who have difficulty estimating their indicators and tracking them will become simply indispensable assistants.
Figuring out what level of load will be optimal for you is also not always easy. And here the calculation of such an indicator as the maximum weight of the bar will help. All you have to do is go to the page, enter the initial data to get the required result in just a few minutes. If you test yourself using several programs, and constantly, then in the end you will have accurate data.
Bench press calculator: what does it tell you?
Newcomers to the gym do not always understand what exactly their body is capable of. And some even find it difficult to figure out what to focus on. Some people feel too sorry for themselves. Others overestimate their strength. In the first case, a person simply will not receive the required load. In the second, there is a risk that it will break. The desire to set records in the gym and amaze others can ultimately lead to a traumatologist. Therefore, objective indicators are very important. And calculators are one way to get accurate numbers.
How to use the bench press calculator?
If you want to know what your bench press max will be, all you have to do is enter the bench press weight and the number of reps. Make sure you have entered everything correctly. Sometimes an unsatisfactory result is simply the result of a missing number or other typo. Next you need to click on the button to get accurate data. Typically, everything takes less than a minute.
The program calculates the maximum weight of the barbell in the bench press using 7 formulas.
As a result, the calculator displays the arithmetic average. But it also shows intermediate results for all formulas, which you can look at on the site. The use of such a number of formulas is an additional guarantee of the accuracy of the result. If you don't like the results, think about how you can improve the corresponding indicator. And consult with a trainer! Also, do not forget about the individual norm. Remember: sport is first and foremost health!
