8 common mistakes when bench pressing!
What are the most popular training exercises in the gym? I believe that if you take second place in the bench press, no one would dare to take first place!
Heavy bench presses are cool! When going to the gym, every boy wants to become a bench press expert.
But it backfired! Many people in the gym are training with bad bench press form! Not only is the training effect not good, but there is also a risk of injury!
Today I will share the 8 most common mistakes in bench press training!
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.
1. Insufficient range of motion!
Many people like to show off and use a weight that exceeds their own strength to perform half-range bench press, except for you Apart from the limited range of motion of the joint itself, this is really meaningless!
Vanity cannot help them make more progress
Remember in the previous article "The Importance of Full Range Movements" we mentioned: Full range movements help you raise more of motor units, increasing the time the muscles are under tension! These are the keys to getting stronger!
Those who bench press using part of their range of motion will greatly diminish the quantity and quality of their muscle development
Go full range of motion (lever to chest)! It can use smaller loads but a larger range of joint motion to improve muscle growth, reduce the chance of injury, and reduce the pressure on joints and bones!
2.Bounce bench press
This is another one A common mistake is that many people like to let the barbell fall freely onto the sternum and then push it up!
Yes, it is a good situation to know that using the stretch reflex, but for most people who want to gain For people who want to grow muscles, I don’t recommend you do this!
There is a famous saying in the fitness industry: Your muscles don’t know how much you lift, they only know how much tension they bear! p> Free fall will reduce the time your muscles are under tension: especially the loss of mechanical tension caused by eccentric contractions. Imagine: barbell bench press, 10 times per set with the same weight, 3 seconds per movement for the former and 3 seconds for the latter! Each movement lasts for 6 seconds, and the time the muscles are under tension is 30 seconds and 60 seconds. The impact on muscle growth is obvious!
3. Excessively abducted shoulders< /p>
Excessive shoulder abduction! It means "when you push up and down, the upper arm (humerus) humerus) and the torso are at a large angle, tending to be 90 degrees and parallel to the shoulders."
The angle between the upper arms and the torso is 90 degrees. Excessive shoulder abduction will cause your shoulders to be in an unstable position. Status! The humerus moves away from the glenoid fossa, and the scapula will also lift up, thus losing the stability of the shoulder! The shoulder joint capsule will be under great pressure, which increases the collision between the glenohumeral joint head and other tissues in the joint capsule. Or the risk of friction. When the bench press reaches the lowest end, the two ligaments, the inferior glenohumeral ligament and the middle glenohumeral ligament, will become hyperextended, which also increases the chance of collision or friction between the ligaments and tendons between the acromion and the glenohumeral joint< /p>
It is recommended that the angle between the upper arm and the trunk should be maintained at about 45 degrees when bench pressing!
4. Loose shoulder blades
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The role of the scapula during the bench press It is a stable platform. If the scapula is unstable and the shoulder is in an internal rotation, it will cause shoulder injury!
What should you do? >Retract and sink the scapulae: The purpose is to stabilize the scapulae, protect the shoulders, reduce the distance of the bench press (techniques for bench press competition), etc.
You can imagine bending the bar or pulling the bar. Long. Turn the "elbow socket" forward, rotate the shoulders slightly, and turn the palms counterclockwise at the same time as if you want to break the barbell!
5. Place your feet randomly
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Is the bench press an upper body exercise? The position of the feet is not important?
If you are like this Think, you're dead wrong!
You can't fire a cannon from a canoe, and the position of your feet makes all the difference!
Exercise technique in the bench press! Driving through your legs is a very important part! I believe many bench press masters will understand! In addition to supporting the body, the legs also have a function of transmitting force from the ground! >
What should you do?
Think of your feet screwing into the ground like a corkscrew! >Stabilize your shoulder blades during the movement, tighten your gluteal muscles, and push off with your heels to fill your whole body with tension!