What is wyciskanie sztangi leżąc?

Here's some information about "wyciskanie sztangi leżąc" (bench press) in markdown format:

Wyciskanie sztangi leżąc (Bench Press)

The bench press is a fundamental compound exercise primarily targeting the chest muscles (mięśnie klatki piersiowej), but also engaging the triceps (triceps) and shoulders (barki). It involves lying supine on a bench and pressing a barbell upwards.

Key Aspects:

• Muscles Worked: Primarily the pectoralis major (chest), with significant assistance from the anterior deltoids (front shoulders) and triceps brachii (back of the upper arm).
• Technique: Proper form is crucial to prevent injury and maximize effectiveness. This includes maintaining a stable back position, controlled descent of the barbell, and explosive upward movement. Hand grip (wide, medium, narrow) can change the focus on the working muscles.
• Equipment: Requires a bench press rack (or a flat bench with spotter), a barbell, and weight plates.
• Variations: Many variations exist, including incline bench press (wyciskanie%20sztangi%20na%20ławce%20skośnej), decline bench press (wyciskanie%20sztangi%20na%20ławce%20ujemnej), dumbbell bench press, and close-grip bench press.
• Importance: It's a staple exercise in strength training and bodybuilding, used to build upper body strength and muscle mass. It is also one of the three lifts in powerlifting competitions.
• Safety: Spotting is highly recommended, especially when lifting heavy weights, to prevent injury in case of failure. Warm-up sets are also recommended before performing the working sets.