Key tips for safe and effective execution of leg press

The execution of the bench press on a horizontal bench is one of the most effective exercises for the development of the chest muscles. Experts provide valuable advice for the safe and optimal execution of this fitness element.

First of all, it is important to ensure a reliable and stable grip on the barbell. Specialists recommend using a "locked" grip, in which the thumb wraps around the bar. This prevents dangerous situations where the barbell can slip and injure the athlete.

Another common mistake is the bouncing of the barbell off the chest, characteristic of weight lifting. In bodybuilding and fitness, however, it is important to avoid full contact of the bar with the chest. Instead, the movement should be controlled and stop just before the arms are fully extended.

Experts emphasize that locking the elbows at the top of the movement makes the exercise easier, but reduces the effectiveness for the target muscles. Instead, you should stop just before the arms are fully extended and immediately start lowering the barbell.

Another important tip is to use the full range of motion, without touching the chest at the bottom and without fully extending the arms at the top. This ensures maximum loading of the muscles throughout the range of motion.

The speed of execution is also crucial - the movements should be slow and controlled to effectively load the muscles. Quickly "throwing" the barbell down reduces the benefit of the negative phase of the exercise.

Stable support of the legs is essential to ensure balanced and safe execution. If the legs are lifted or swinging, the athlete may lose balance.

Finally, experts advise using a grip width at shoulder width or slightly wider to properly engage the target muscle groups, and not the shoulders and arms. The movement of the barbell should be strictly vertical, without deviations to the sides.