< strong>Movement Optimization: 3 tips to make your bench press more perfect!
I don’t think I need to emphasize the benefits and popularity of the bench press! I believe every boy wants to become an excellent bench presser!
But it backfired! Many people in the gym are training with bad bench press form! Maybe this will give them some results, but it's definitely not a good thing!
Just like learning other skills, bench pressing is also a delicate skill. If you want to do bench press well, you need to master many skills and details.
Today we will introduce to you the three most important skills. Bench pressing tips that are easily overlooked! I hope you can correct them and make your bench press more perfect!
1. Wrist posture!
The posture of the wrist is what many people tend to overlook! Wrong wrist posture can put pressure on your wrist joints! Causing you to get hurt!
How do you do it?
Neutral wrist: The correct grip is to allow the vertical line between the weight and the floor to pass through the center of your wrist. Don't bend backwards, bend your wrists sideways, and make sure the barbell is in line with the radius and ulna (forearm bones) to bear most of the weight of the barbell.
2. The forearms are vertical to the ground
Mechanical advantages: At the bottom of the bench press movement, you need to keep your forearms hangingStraight to the ground, in a vertical line! Picture below ()
Mechanical disadvantages: If there is no vertical ground, this will cause unnecessary torque on your wrists, elbows, and shoulders. Extra torque means extra effort is required to prevent the dumbbell from falling forward or backward. The risk of injury also increases!
The two most common errors are:
Figure 1: Too wide grip and too narrow grip
Picture 2: Excessive shoulder rotation (internal and external rotation)!
3. Where the barbell falls!
Many people think that the bench press is a straight up and down exercise, but it is not!
In the starting position: we straighten our arms to support the barbell. The center of the barbell is downward and perpendicular to the ground, and it falls steadily on the shoulder blades (the best strengthLearning posture) picture below
When falling,if you follow a straight line If it goes downward, the barbell will fall on our clavicle (the landing point is too high), which will cause the shoulders to abduct too much (90 degrees), and the already narrow space under the acromion will become smaller, which will easily cause shoulder joints. Risk of subpeak tendon impingement! At the same time, excessive abduction of the shoulders may also cause the scapula to lift, causing us to lose the stability of the scapula during the bench press. This is the last thing we want to see! Picture below
Correct approach:< /p>
When bench pressing, the role of the chest muscles is not only shoulder horizontal adduction, but also shoulder horizontal adduction and shoulder horizontal adduction. Combination of flexion: The correct movement trajectory should be a diagonal line, and the landing point of the barbell should be below. Picture below
It is recommended that the landing point of the barbell be on your lower chest (near the nipples) as shown below
