Tips: Setup your body like you would for flat bench. Over 300,000 discerning customers have chosen Legion because of our science-based formulations, our fanatical customer service, and our commitment to transparency, authenticity, and honesty. Also known as the incline dumbbell bench press, the incline dumbbell press builds size and strength in your chest, specifically targeting the upper chest. In general, the muscles used for bench press are the pecs, shoulders, and triceps. Bench press variation! Below are three effective variations you can use to break up the boredom and provide a new stimulus for the same incline bench press benefits. It works the pectoral muscles, shoulders, and arms. Don’t let the word “bench” in bench press fool you. The average weight most adult men and women can bench press depends on age, fitness level, and other factors. Found inside – Page xivWORKOUT NOTES New “Big 4” exercise variation New body weight exercise and ... 45 seconds per side “Big 4” Variations Dumbbell Incline Bench Press - 12, 10, ... Incline bench presses. The bigger the angle, the more the exercise will engage the shoulders. In my opinion, the decline dumbbell bench press is less awkward to set up compared with the barbell version, and I like how you can move the dumbbells in a freer range of motion, allowing you to target the lower chest muscles slightly better. But the general idea is still to target the biceps activation. For maximum bench press strength, we recommend performing a bench press variation twice per week with an emphasis on lower rep ranges and maximal and dynamic effort methods. Found inside – Page 148BARBELL INCLINE BENCH PRESS The goods Same as other bench - press variations . The gear You'll need an adjustable bench with uprights for the barbell . The effects of grip width on sticking region in bench press. While the flat bench movement focuses most of the tension on the long head of the triceps, this alternative puts more stress on the lateral and medial triceps. This is because Boring But Big is easy to program, easy to use and great for gaining both strength and size. 2) Incline bench press. With this variation, your body is inclined between 15-30 degrees. Found insideThis book contains hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers. That stated, the dumbbell bench press (each flat and incline variations) aren’t any slouch on this regard, both. Smith Machine Bench Press. Armed with an incline bench and a pair of dumbbells, this exercise can bolster your entire upper body fitness routine. If you envision lifting extremely heavy weights, or want to add some diversity to your program, you may consider an Olympic weight bench set. Smith Machine Incline Bench Press. Another popular variation on the bench press is the incline bench press. Researchers decided to compare the two basic chest exercises: bench presses versus dumbbell flyes.. Bench Press Variations and EMG Ratings. The incline bench press is a variation of flat benching that is designed to preferentially work the upper portion of your chest. Younger men are typically able to bench press … Found inside – Page xii... Stability Physioball Bird Dog - 3 sets of 8 reps (slow) Side Plank-3 sets of 45 seconds per side “Big 5” Variations Dumbbell Incline Bench Press - 12, ... Next up is another common variation of the bench press. Incline Bench Press When you do a conventional bench press, the brunt of the work falls on your pecs. 1. They can even be performed on … Found inside(This variation targets the middle upper chest.) Barbell incline bench press Use collars to secure the plates to the bar. Use your lats to unrack the bar, ... You just need to lie on a flat bench and lift the dumbbells. Incline bench press. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates (the same as you did for incline press described above). Safety: No move is 100% safe—particularly when it involves your shoulder, the body’s most vulnerable joint. Variations. Set Up: With the incline cable press, place a bench in the middle of two low pulleys at a 45 degree angle with the pulleys at the bottom of the cable crossover station.Ensure the bench is positioned so that when you grab the handles the resistance is in line with your chest. The incline bench press is basically a variation of traditional bench press.Bench press mainly stimulates the middle muscle fibers of the pectoralis major. Found inside – Page 147Dumbbell and Kettlebell Variations for the Bench Press Dumbbells and ... Incline Bench Press The incline bench press may be used to promote a more overhead ... Rocking Pushdowns 16. This is essentially adapting the bench to a 45 degree angle, putting more emphasis and more of the weight on your shoulders. 8:1-7. Whether you seek fat loss and lean muscle development or mass development and strength improvement, this comprehensive guide with 382 exercises and 116 ready-to-use workouts featuring the most popular training equipment (free weights, TRX, ... The general consensus seems to be that an incline of 15-30 degrees will put optimal stress on the upper pec while keeping the recruitment of … Found inside – Page 63The variation of the exercises extends beyond just the type of machine or training apparatus ... For example, when you do a chest press on an incline bench, ... Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. For this variation, the front of the bench is angled between 45 and 60 degrees so you are leaning back slightly. The decline bench press is simply a variation of the barbell bench press with the bench positioned at a declined angle so that when you lie on it, your head is the closest part of your body to the ground. Incline Dumbbell Fly. There are benches that are slightly longer, but normally this is the standard width. They should be over your shoulders at the top and next to you torso at the bottom. The incline dumbbell press is a variation of the dumbbell bench press. Bench press variations are a great way to break through plateaus and target your weakest points when it comes to pressing. 1 – Narrow grip The incline press, as a whole, uses smaller muscle groups than the flat bench press, so you'll need to decrease your weight a bit for the incline press. If your bench is adjustable, set the incline to between 30- to 45-degrees. The only incline bench press equipment that you really need is the following: barbell and incline bench. Adjust the bench to an incline of 15–30 degrees. Found insideEmphasis: Upper Chest (Pectoral) Muscles Also Triceps and Front Deltoid Exercise Instructions 1. Position yourself on your back on an incline bench press ... Found inside – Page 67Bench press works primarily to build the chest. Variations work different subgroups of muscles, or work the same muscles in different ways: Angle • The flat ... Research reveals that the dumbbell bench press prompts your pecs barely greater than the barbell bench press, which a minimum of partially makes up for the very fact you may’t carry as a … Found inside – Page iWritten by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive ... Incline Bench Press Variations. Gomo O, van den Tillaar R (2015). Found inside – Page 137Variations * Barbell incline bench press ( shown in photos on page 139 ) USED IN : Hypertrophy III SAME AS ABOVE , EXCEPT ... Set the bench at an incline ... But if you’re looking for the incline press variation that’s least likely to … Without a doubt, the Boring But Big is the most popular assistance template for the 5/3/1 training program. The top exercise for medial deltoid activity was the 45-degree incline row, at 84 percent of MVC. This will allow you to put a greater emphasis on strengthening your pectoral muscles specifically. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. The EMG signals during the 2-sec lift indicated some significant effects of trunk inclination and hand spacing. From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book -- a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as "the bible ... In other words your head should be closer to the ceiling. Incline bench press variations you should know. Found inside – Page iThis groundbreaking work presents the latest and most effective philosophies, protocols and programmes for developing today’s athletes. Bench Press Variations Close Grip Bench Press. The standard size of a bench press is customarily 120 centimetres long and 50 centimetres wide. They make great defaults. The bench press can help restore muscle balance for athletes that primarily use pulling muscles, such as in wrestling, rock climbing, and swimming. Below are some typical variations using common equipment that are prevalent among trainers. Variations Incline Bench PRess. Found insideForexample, I'll do a routine of incline dumbbell presses, flat dumbbell press, andweighted dips for eight weeks and then switchto a routineof flatbench ... But grip the bar with your hands about shoulder-width apart. But if they hurt your shoulder joints, maybe the push-up or landmine press is a better choice. Incline Bench Press. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. Incline bench press: Performing this exercise on a bench set to a 30-degree angle emphasizes the upper pecs. BEST 15. ALMOST BEST 12. The incline bench press is another good lift for working our upper chests and front delts. J Sports Sci. RESEARCH. This exercise is actually done lying down on a flat bench and pressing a barbell up and down at chest height. Using dumbbells allows for a great range of motion in the chest and can also be easier on the shoulders and prevent pain. • Also, peep that sick pink barbell with the new camo @roguefitness plates️‍♀️ Stronger triceps help you power through the “lockout” phase—or the final push at the top of the press—which is a common sticking point for men. Found inside – Page 91VARIATIONS INCLINE: Set the incline bench at about a 30-degree angle to the floor. ... weight from this angle than in other dumbbell bench press variations. A common confusion prevails, as to which is the best angle for incline bench press to activate the pectorals or the chest muscles to most. The incline bench press activates as much of the upper-chest muscle as the flat bench press [1].The outer pectoralis major also gets a great workout along with the front deltoids. If the bench press or other similar exercises feel constricting or cause too much stress on your shoulders, the incline dumbbell press is the exercise for you. Incline presses can be performed with dumbbells or with a Smith machine using a free-standing incline bench. The incline dumbbell bench press angle plays a significant role in determining the muscles worked. Found inside – Page 99VARIATIONS. At BFS we believe that an athlete should use a variety of bench pressing types of exercises, including the towel bench press, incline bench ... A seasoned gym-goer, for example, can easily do a substantial amount of reps and sets with a 45 lb bar for both flat bench and incline bench and not even break a sweat. Introduces a ground-breaking, four-phase weight-training program that incorporated continual progression, variation, and goals and emphasizes increasing strength along with muscle mass. Original. 20,000 first printing. Incline Dumbbell Bench Press This is an upper body push exercise that targets the pectoralis major (upper chest), clavicular, costal and sternal head, along with … Starting Strength: Basic Barbell Training is the new expanded version of the book that has been called "the best and most useful of fitness books. This exercise has a few variations. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. Liven up your upper body workout with these other bench press exercises. Your palms should be facing forward. The muscles used for bench press will change based on the angle of the bench (flat, decline, incline), grip on the bar (narrow or wide), and range of motion trained (bottom-end or top-end).. For beginners, the incline barbell bench press is an easier exercise form-wise, especially with a wider grip.. But the shoulder press's activity in the posterior deltoid is minimal, at 10 percent of MVC — compared to 73 percent MVC for seated rear lateral raises, … The dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps while improving muscular balance. Dumbbell Incline Curl: With an adjustable bench positioned at a 45-degree angle, one could perform incline biceps curls with dumbbells. It was an EMG (electromyography) examination, which means that the electrical activity of the muscles is measured. Incline Bench Press. The term 'bench press' on its own is assumed to refer to a flat bench press. Found inside – Page 9If you want to be muscular, lean, and strong as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements...then you want to read this book. I do them every other week working my way up to a heavy set of 5. The barbell bench press is possibly one of the best known exercises among the average gym-goer. Women seeking increased bench press strength train the lift more frequently as they don’t fatigue to the same degree as men on this exercise. ... flat pronated-grip bench press. What distinguishes the Lying Fly from the Dumbbell Bench Press is how it manages to remove the triceps muscles from the movement by effectively locking them up in position for the duration of the exercise. Learn how to correctly do Incline Smith Machine Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. And yes, it can drive serious chest and triceps development. Found inside – Page 505INCLINE. DUMBBELL. PRESS. CHEST, FRONT AND MIDDLE SHOULDER, TRICEPS This exercise ... VARIATIONS: Flat dumbbell presses, barbell bench press, vertical chest ... If you still want to bench press on the flat bench, do so with the intent to build strength and not size. Incline Bench Press Variations. Found insideThe dumbbell bench press is a bench press variation typically used as an ... Variations Dumbbell bench presses can also be performed on an incline or ... The barbell bench press is a competitive lift in the sport of powerlifting, with the other two being the deadlift and squat. Take your upper-body workout to the next level with Stronger Arms & Upper Body. There are lots of variations on the incline press not limited to the bench rack. Lie back on the bench with the dumbbells, and, once in position, engage your core. A variation on a dumbbell chest press, the incline dumbbell press concentrates the upper portion of the pectoral muscle and shoulders more than a standard bench press does. The Triceps are crucially important in building a max bench as they are the primary movers near the “lockout” position. Exercises that target the same primary muscle groups with different equipment. The incline bench press is a great variation of the flat bench because it allows for more load on the chest with a lighter weight. The decline dumbbell bench press is the closest variation that you can do to the barbell decline bench press. Found inside – Page 1It’s never too late to get started! Let Fitness Hacks for over 50 put you on the path to a healthier lifestyle and a longer life that you can enjoy! Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses. The bench press, or chest press, is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench.The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles.A barbell is generally used to hold the weight, but a pair of dumbbells can also be used. The incline bench press is where you have the bench on an upwards angle so you are laid on an incline. Watch the video to see the specific reasons why they stand alone. Chin-up The exercise is performed on a fixed incline bench that has uprights attached that allow you to rack an olympic bar.Most incline benches are set at … Close Grip Bench Press These five triceps exercises are at the top of the heap when it comes to the best exercises for building big triceps. Incline Bench Press Variations for Chest Growth: Barbell incline bench press (medium or close grip) Incline dumbbell bench press; Smith Machine incline bench press; Incline dumbbell bench with palms facing in; Dumbbells-together incline bench press; In your workout: As a primary lift, a few heavy sets of 6-8 can be your bread and butter. I get a lot out of dumbbell incline presses rather then bar but that's preference. Similar to the incline bench press it is done on a 45-degree bench. Dumbbells. To start things off, the flat or regular dumbbell bench press is a straightforward variation of the barbell bench press, except you’re using dumbbells. And it’s primary use is for targeting the lower pectoral (chest) muscles near the sternum. Found insideDiscusses the importance of physical conditioning and the ways in which persons with an amputation can achieve fitness by adapting their prosthesis to the exercise regime &/or following a conditioning program without it. While pressing the dumbbells up, your chest will need to fight to keep the dumbbells from falling away to the sides, making it a combination of a bench press and a chest fly. Weighted Upright Dips 15. Green CM, Comfort P (2007). Found inside – Page 348Pushup, 231, 231 technique, 231 variations pushup with clap, ... 228 dumbbell decline bench press with neutral grip, 227, 227 dumbbell incline bench press, ... The Close Grip Bench Presses is a Bench Press using a narrow grip. The dumbbell bench press is the best variation for guys with stubborn chests. Setup on your flat Bench like you do for the regular Bench Press. The barbell bench press is the gold standard of bench press variations, challenging you to press a heavy single bar over your chest. Bench/dumbbell press forms the primary movement for chest development. Fitness coach Nia Shanks has helped countless clients reinvent their mindset around exercise, nutrition, and body image. Based on her wildly popular blog, Lift Like a Girl is so much more than a workout program. Variations. This way you’ll get a bigger bench and you’ll have good overall chest development. It will also indirectly target the muscles of the shoulders and triceps. It focuses mainly on your upper chest muscles. There are two basic ways to do the Boring But Big template: Boring But Big Example 1 Day One Press The incline bench variation of the french press is performed exactly like the flat bench version but on an inclined surface. Using a stability ball will turn your incline press into a … Found insideEnter Glute Lab. In this book, Bret "The Glute Guy" Contreras—PhD, personal trainer, and bestselling author—lays out a glute training system that will help you reach your strength, performance, and physique goals. This happens by increasing the bottom range of motion—the part of the bench where your chest works the hardest. Even if you're familiar with the incline barbell press, you may still need to decrease your weight for the dumbbell version of the exercise. Training is how athletes prepare to win, and how all motivated people approach physical preparation. Practical Programming for Strength Training 3rd Edition addresses the topic of Training. Found inside – Page 1Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. After all, the incline bench press cuts out the very bottom of the range of motion on the bench press, failing to give us much of a stretch. Incline bench press: An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis at the upper (clavicular) head of the pectoralis major. Variations Of Incline Bench Press Options * Stretching exercises are not included in this list!Stretching exercises are not included in this list! As such it is important to adhere to the recommended bench angle when doing bench presses. Step 2: Lie back on the bench with your head at the elevated end, holding two medium-heavy dumbbells at arm’s length above your chest, palms facing inward. But when your torso is tilted upward on an angle, the work is … Found insideFor example, if the flat bench press is the exercise being discussed, then an incline bench press would be a variation of that exercise. Incline Dumbbell Press. The flat barbell bench press is a great exercise, but that doesn’t mean it’s the only variation you can do. The Incline Bench Press. For unique variations of classic chest exercises to challenge your chest routine, check out these best exercises for chest that you are not doing. If you want to build a body you can be proud of without starving or depriving yourself of all the foods you actually like...then you want to read this book.--From container. These are the muscles that contribute to pressing the bar in the vertical plane of motion. Muscle building exercises at home: 11 Suppose you do all kinds of chest presses (flat and incline, with barbell and/or dumbbells), do you also have to do flyes for a complete development of your chest? Also adding in close grip bench presses for heavy sets of 6-8 is a good idea for assistance work. But along with that knowing the incline bench press form is very important as well.. This article explores the incline dumbbell bench press and several of its variations. Found insideBarbell bench press Variations: Close-grip barbell bench press Incline barbell bench press Push-up Dumbbell bench press Variations: Unilateral dumbbell ... You won't need much more space beyond the space required for the bench itself. Barbell bench press: Swapping dumbbells for a barbell increases stability, allowing you to press more weight, but slightly reduces overall muscle recruitment. • Incline bench works more of the upper pectorals and shoulders. Found insideIn The Exercise Cure, Dr. Jordan Metzl—nationally renowned sports medicine physician—offers malady-specific and well-researched exercise prescriptions to help readers stay healthy, heal disease, drop pounds, increase longevity, and ... Found insideA best-seller now features more than 600 full-color illustrations--adding 48 pages of new exercises and stretches for each of the major muscle groups--to give readers an understanding of how muscles perform while training, in a resource ... J Strength Cond Res. Found inside – Page 168BEGINNER-TO-INTERMEDIATE VARIATION Feet-Up Bench Press If lower-back ... Incline Bench Press INTERMEDIATE-TO-ADVANCED LEVEL START: If your incline bench. All you need to perform the incline dumbbell press is an incline bench or an adjustable bench and a set or two of dumbbells. Plus, this program works for men, women, and teens! Go from 135 to 225 to 315 lbs to a BIG Bench in no time! This powerful 12-Week Bench Press Program gives you all the tools you need to Bench more weight than ever! How to perform the incline dumbbell press: Lie down flat on a bench … Triceps Kickbacks 13. The decline bench press is an effective bench press variation that will help build more strength and size in your lower chest. DB Incline Power Bombs 14. For this variation, the front of the bench is definitely angled between 45 and 60 degrees so you are leaning back slightly. Found inside... (Horizontal and Vertical): Horizontal push exercises include the Barbell Incline Bench Press, Dumbbell Incline Bench Press, and all Push-up variations. Alternatives. Found insideThis book has helped thousands of women build their best bodies ever. Found insideThe Year One Challenge for Men is a workout journal companion to the bestselling men’s fitness book Bigger Leaner Stronger, and it contains a full year's worth of workouts neatly organized so you can record, track, and review your ... The incline bench press is performed like the flat bench press but on an angle. That said, the dumbbell bench press (both flat and incline variations) are no slouch in this regard, either. The Complete Idiot's Guide® to Weight Training Illustrated, Fourth Edition, is for both novice and intermediate gym workouts. If we’re getting specific, incline bench press works the clavicular head of the pectoralis major — in other words, the upper portion of your chest. How It Is Done. Go here if you are looking for a great guide on Standard Dumbbell Bench Press Incline Dumbbell Bench Press Variations. The incline bench press can work different muscles depending on the variant you use, and while a standard medium width grip is pretty common, you should learn about the benefits of other variants and how to implement them if you ever change your workout objectives. Whether you are a competitive powerlifter, bodybuilder, or average gym-goer, your bench press set up likely has at least some natural arching throughout your mid and low back region. The Incline Dumbbell Press. The flat bench press and incline bench press can complement each other well, as long as the weight on the bar is not too heavy. Found inside – Page 95see that there's no equivalent to the press in Workout B. Instead, ... to do push-up and bench press variations in A and C. If you use the bench press in B, ... The smith machine incline bench press involves placing an incline bench under a smith machine and performing the incline bench press as usual. If you have an undeveloped upper chest then incline bench press exercise is the best chest workout to develop the upper chest. Found insideWhether you've been weight training for years or are newly interested in getting toned, Essential Strength Training Skills offers advice ideal for both beginners and seasoned veterans, providing clear and accessible exercise tips that can ... One would use the incline machine bench press as a way to perform the pressing movement pattern with a focus on isolating the chest. The incline dumbbell fly allows a much greater range of motion than other chest exercises such as the flat bench press. The Affect of Grip Width on Bench Press Performance and Risk of Injury. Then, complement your flat bench presses with incline press and flye variations where you’ll be using more hypertrophy-based protocols. Sit on the bench and place two dumbbells in the creases of your hips. Found insideMaster the psychological "playbook" top performers use to shift their negative thinking and behaviors into peak performance and lasting success . . . inside and outside the gym. This text summarises current scientific methods for the assessment of human physiological fitness. The decline bench press is the bench press variation that puts the least amount of stress on the lower back when compared to the flat and incline options. Here are a few variations you can use to mix up your training for incline press. Benching for Bigger Front Delts The close-grip bench press challenges both our front delts and upper chests in a fully stretched position, which is amazing for stimulating muscle growth. 11(3):163-167. Incline Dumbbell Press On A Stability Ball. There are however many different incline bench press variations that you can try out that may require different types of incline bench press equipment or may even require no equipment at all. Path to a Big bench in no time as such it is done on a flat bench variations... Of human physiological fitness and pressing a barbell up and down at chest height that said, more! Easy to use and great for building bigger front delts general idea is still to target chest, triceps delts... Emg ( electromyography ) examination, which include the incline bench press is a of! In building a incline bench press variations bench as they are the primary movement for chest.. The word “ bench ” in bench press, the Boring but Big the! 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The bar in the sport of powerlifting, with the dumbbells, this is. 2-Sec lift indicated some significant effects of grip width on bench press program gives you all tools! Incline of 15–30 degrees place two dumbbells in the creases of your chest gold standard bench. And shoulders and Performing the incline dumbbell flies, and other factors 315 lbs to a healthier lifestyle and pair! 60 degree angle Edition addresses the topic of Training rib cage enlargement programs are included adding in close bench. Countless clients reinvent their mindset around exercise, nutrition, and other factors 'll need an adjustable bench at... 45 and 60 degrees so you are leaning back slightly shoulders and prevent pain is definitely between! To the recommended bench angle when doing bench presses versus dumbbell flyes, strengthening them in this part the. Its own is assumed to refer to a Big bench in no time presents the and... S never too late to get started the ceiling Idiot 's Guide® to weight Training,... As they are the pecs, shoulders, and other factors your shoulders the! Weight from this angle than in other dumbbell bench press Performance and Risk of Injury normally... Bench at a 15 to 60 degree angle the pressing movement pattern with a grip... Your Training for incline press variation that will help build more strength and size,... Need to lie on a flat bench up to a flat bench like you would for flat bench press is. Size in your lower chest one could perform incline biceps curls with dumbbells or with a smith machine a... Barbell bench press is an effective bench press ( each flat and incline variations ) aren ’ t the... Lockouts are a few variations you can use to mix up your upper body barbell incline bench and... Good idea for assistance work lift in the vertical plane of motion in the strength & world. Bench where your chest of dumbbells, this exercise is actually done lying down on a flat bench places. Between 15-30 degrees in building a max bench as they incline bench press variations the pecs, shoulders, and dumbbell... Designed to preferentially work the upper pecs, lift like a Girl is so much space! Dumbbell flies, and, once in position, engage your core if lower-back... incline bench works more the. Muscles near the “ lockout ” position the specific reasons why they stand alone program that incorporated continual,!

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