What does iso lateral bench press work?
The iso lateral bench press is a unique variation of the traditional bench press exercise that focuses on targeting the lateral or side part of the chest muscles. This exercise is designed to isolate the chest muscles and enhance their development, particularly in the area that is often neglected during regular bench press workouts. In this article, we will delve into how the iso lateral bench press works and its benefits for those looking to sculpt their chest muscles.
The iso lateral bench press involves lying on a flat bench with a barbell in hand, similar to the standard bench press. However, the key difference lies in the positioning of the hands and the angle of the elbows during the exercise. Instead of placing the hands in the middle of the chest, the iso lateral bench press requires the hands to be positioned slightly wider than shoulder-width apart, with the elbows pointing outwards towards the sides.
How does iso lateral bench press work?
The iso lateral bench press primarily targets the lateral chest muscles, which are located on the sides of the chest. By positioning the hands wider and elbows outwards, the exercise encourages a greater range of motion and places more emphasis on the lateral chest muscles. This unique angle also helps to reduce the involvement of other muscle groups, such as the triceps and shoulders, allowing for a more focused workout on the chest.
The movement of the iso lateral bench press involves three main phases:
1. The eccentric phase: During this phase, the barbell is lowered towards the chest, focusing on the lateral chest muscles. The wider hand positioning and elbow angle ensure that the movement is controlled and the lateral chest muscles are fully engaged.
2. The concentric phase: Once the barbell reaches the chest, it is pushed upwards, targeting the lateral chest muscles. The wider hand positioning and elbow angle continue to isolate the lateral chest muscles, ensuring a more effective workout.
3. The isometric phase: This phase occurs when the barbell is held at the top of the movement, creating tension in the lateral chest muscles. This phase helps to strengthen the chest muscles and improve their endurance.
Benefits of iso lateral bench press
The iso lateral bench press offers several benefits for those looking to build and sculpt their chest muscles:
1. Enhanced chest development: By targeting the lateral chest muscles, the iso lateral bench press helps to create a more balanced and symmetrical chest, as it focuses on the often-neglected side chest muscles.
2. Reduced risk of injury: The wider hand positioning and elbow angle of the iso lateral bench press help to reduce the stress on the shoulders and triceps, minimizing the risk of injury during the exercise.
3. Improved muscle isolation: The unique positioning of the hands and elbows during the iso lateral bench press allows for a more focused workout on the chest muscles, leading to better muscle definition and growth.
4. Increased strength and endurance: By incorporating the iso lateral bench press into your workout routine, you can enhance your chest strength and endurance, allowing for more challenging workouts and better overall performance.
In conclusion, the iso lateral bench press is an effective exercise for targeting the lateral chest muscles and enhancing chest development. By incorporating this exercise into your workout routine, you can achieve a more balanced and symmetrical chest, while reducing the risk of injury and improving your overall strength and endurance.
