The nuances of doing the bench press exercise in the chest simulator

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In what cases should you do a bench press to work out the pectoral muscles. How to execute it correctly. What muscles work at the same time.

Athletes who have already achieved considerable success in sports and are serious about training, try to include the chest press in the simulator in their program. In fact, this exercise is a good alternative to the well-known bench press.

What are the features?

The main advantage of the exercise is the ability to take large weights, as is the case with the barbell press. In addition, the amplitude of arm movement and the overall effectiveness of the exercise increase.

The downside is that the stabilizing muscles responsible for holding the instrument on weight (as is the case with the barbell or dumbbells) are turned off from work. Consequently, the basic component of the exercise is reduced, and muscle training becomes insulating. The bench press sitting on the simulator is an ideal option when it is necessary to “finish off” the muscles already worked out in the basic exercise, or in the absence of a partner.

Many athletes are too hung up on the classic bench press, devoting him all the time to work out the chest. But it’s not right. To increase the effectiveness of classes, the program should be as diverse as possible. This is required not only to improve overall results, but also to eliminate psychological fatigue from going to the gym.

approach process

Locking on the same exercises sooner or later ends with injuries and stops the growth process. The explanation is simple:

  • the uniformity of exercise leads to muscle addiction. Muscle fibers simply cease to perceive the same exercises. Muscle load is received, but grow less actively;
  • the appearance of injuries is explained by the athlete’s overconfidence when the exercise is done through pain. This is a gross mistake. Whatever muscle group you pump, it is forbidden to train through pain.
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A little about body structure

A feature of the large muscles of the chest is its fan-shaped form. The fiber part of this muscle part is smoothly distributed from the attachment point to the humerus. In structure, this chest muscle binds to the front of the chest, but in practice its main task is to help the bones of the shoulder joint. This suggests that fast and high-quality breast construction requires bending of the arms in the shoulders.

The location of the large muscle is on the front of our chest. The unifying fiber acts as a “blanket”, which, as it were, envelops the muscles. Its name is the spectral fascia. The composition of the large muscle has two heads:

  • clavicular – located along the clavicular head and fixed to the ribs. These muscles do not play a special role in building the muscles of the chest;
  • the sternocostal group is fixed to the upper lobe of the sternum. It also has several fibers that attach to the external muscles of the abdomen.

Performing a classic bench press, you connect both heads to work. In the case of the study of the pectoral muscles on the simulator, the sterno-costal head receives the greatest load.

working muscles

How to do the exercise?

To get the most out and make the chest press in the simulator truly effective, proceed according to the following algorithm:

  • Choose the load that is most suitable for your muscles. Many immediately set the weight with which they work with the classic bench press. This is a mistake, because in this exercise slightly different muscles are connected, so doing the exercise will be more difficult. Ideal when you can perform ten repetitions at a set load;
  • adjust the height of the seat. Please note that a high level of landing will lead to an increased load on the lower parts of the sternum. This is due to a change in the position of the hands in relation to the body. Lowering the height of the seat, on the contrary, translates the emphasis on the upper part of the muscles of the chest. Once the seat is set up, sit down, fully press against the hard back and rest your head on it;
  • if there is an auxiliary pedal in the simulator, press it to simplify the output of the handles slightly forward. Lower your legs to the floor, and tightly fix, hands should tightly cover the handle;
  • start the movement from the bottom position (hands are in a diluted position). With squeezing the weight up, the hands will gradually approach each other. Next, continue to reap weight until the limbs are fully extended. With maximum straightening, look where your hands are – they should be in front of the chest and as close to each other as possible (without touching);
  • lower your weight by spreading your arms out to the sides. Stop when your fists are level with your chest. In this situation, you provide maximum amplitude and fully load the chest muscles without undue risk to the shoulder joints;
  • exhale upon straightening your hands and inhale before lifting the load;
  • Perform all repetitions without delay. At the end of the approach, step on the pedal, gently return the simulator to its original position and remove the brushes from the handles.
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The bench press allows you to well load both parts of the large muscles of the chest, so weight control is necessary. Achieve maximum muscle stretch in the lower position. Avoid incomplete amplitude of the movement of the hands, which will be ineffective and will not give the expected result.

A feature of the bench press is that when you raise your hands, the latter gradually converge to each other. This, in turn, gives an additional load on the inside of the chest muscles. In addition, at the final stage of lifting, triceps are included in the work, which leads to gradual fatigue from training.

Useful Tips

When performing a bench press, consider several points:

  1. This exercise is not able to replace the classic bench press due to the lack of “basicity”, that is, inactivity of the auxiliary muscles. On the other hand, the bench press is a powerful auxiliary element of the program that allows you to “carve” a better relief and diversify your workout.
  2. The versatility and safety of the bench press allows it to be performed by all groups of athletes, without exception – beginners or professionals. But first of all, the exercise is suitable for beginners in preparation for more serious loads in the future.
  3. The chest press on the simulator should be performed at the end of the training to “finish off” the main muscles. For example, in the main part of the lesson you can include basic exercises (bench press dumbbell or barbell), and at the final stage to do bench press sitting.
  4. Hold each breath while doing each approach. This is an opportunity to fix the spine and develop additional strength.
  5. It is forbidden to open the back or buttocks when performing the approach (especially if the work is carried out with large weights). Improper performance not only does not provide the expected effect, but also increases the risk of injury.
  6. The number of repetitions in the press on the simulator should be from 8 to 12, and sets – about 3-5.
  7. Exercise gives an excellent effect if you make it part of a superset.
bench press


Performing a bench press from the chest on the simulator is an opportunity to qualitatively refine the pectoral muscles, increase the overall effectiveness of classes and diversify the workout. The main thing is to strictly observe the technique of exercise and follow the advice in the article.

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Peter Roberts

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