Why choose the development that lies at the helm home

An essential for bodybuilding in wistropa1 It developed at the bar It is undoubtedly one of the most emblematic exercises in bodybuilding.

Whether you are a beginner or confirmed athlete, this exercise is essential to develop your strength and your muscle mass, especially in the upper body.

In this article, we will explore the advantages of this exercise, its technique and how to integrate it effectively in your training routine a wistropa1.

Why choose the development that lies at the helm?

1. Muscle strengthening

The bedroom developed at the bar It mainly designs the pectoral muscles, but also requires triceps and shoulders.

It is a compound exercise that allows you to work on multiple muscle groups simultaneously, thus saving precious time during training sessions.

2. Improvement of force

Using a bar, you can raise heavier loads than the dumbbells, which is essential to develop your maximum strength.

This will allow you to progress and overcome the limits, while improving self -confidence.

3. Versatility

The developed layer width can be performed with different sockets and inclinations, allowing you to hit the muscles in various ways.

You can also integrate this exercise in different types of programs, both for mass gain, resistance or muscle resistance.

Realization technique

To fully enjoy the advantages of the developed bar, it is essential to perform the movement well.

Here are the steps to follow:

1. Positioning : Lie on a flat bench, the plates on the floor. Make sure the shoulder blades are withdrawn and that the back is slightly arched.
2. Bar : Enter the bar with a slightly larger socket than the shoulder width. The wrists must be straight and the forearms perpendicular to the ground.
3. Descent : Slowly lowers the bar in the chest, keeping the elbows of about 45 degrees compared to the body. Don’t let the bar bounce on your chest.
4. Raise : Push the bar in a controlled way until the arms are completely elongated, shake the elbows.

Security tips

• Make sure you have a training companion to help you lift heavy loads.
• Do not overload the bar at the expense of the technique. Better to start light and progress.
• Always warm before starting the session to avoid injuries.

Integrate the developed for your routine

Chez wistropa1We advise you to integrate the developed developed at the helm in the training program 1 to 2 times a week.

Make sure to vary repetitions and weights to stimulate muscle growth.

For example, you can work in series from 6 to 8 repetitions for force or from 10 to 12 for hypertrophy.

Conclusion

The developed at the helm It is a fundamental exercise for anyone who wants to improve their physical conditions.

Whether you aim for strength, muscle mass or simply toning, this exercise should be part of your routine.

Do not hesitate to ask for advice from our coaches Chez wistropa1 To customize the program and maximize the results.

Ready to face the challenge? Go to our gyms and do developed at the bar A pillar of your training!

One essential exercise for bodybuilding at Wistropa1 is the barbell bench press.
Undoubtedly, it is one of the most emblematic and effective exercises in the world of bodybuilding. This classic movement primarily targets the pectoralis major muscles (the chest) but also engages the deltoids and triceps, making it a powerful compound lift for upper body development.

The barbell bench press allows you to lift heavy weights safely, which is key for building muscle mass and strength. Its popularity stems from its simplicity and efficiency—it recruits multiple muscle groups at once, promoting balanced upper body growth.

At Wistropa1, we emphasize proper form and technique to maximize results and reduce injury risk. This includes controlling the bar path, maintaining a stable shoulder position, and engaging the core throughout the lift.

In addition to muscle gain, regular bench pressing can improve your overall athletic performance by enhancing pushing strength and endurance. It also helps in daily activities requiring upper body power.

In conclusion, the barbell bench press remains a cornerstone of any serious bodybuilding routine. Its iconic status is well-deserved due to its effectiveness in building size and strength. At Wistropa1, incorporating this exercise into your training will help you reach your muscle development goals more efficiently. Master the technique, stay consistent, and watch your progress soar.