The bench press is the most popular training exercise in the gym! He helps us build strong upper body strength and build thick chest muscles!
In the previous article "Bench Press Technique, Foot Position" We introduced that the bench press is not just an upper body movement, the importance of the lower body in the bench press is also very important!
You can't fire a cannon from a canoe! ! We know that in order to perform a powerful bench press and fill the whole body with tension, body stability is very important!
Random placement of your feet will reduce the stability and tightness during the bench press movement, hindering power transmission!
In the technique of 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 role in transmitting power from the ground!
Today I want to introduce to you a great bench press variation: the bridge bench press!
Bridge Bench Press: A bench press that combines bench press and bridge!
Benefits of doing this:
1. Adding glute bridge movements will be more beneficial You perform a bench press! It's like building a bridge for power transmission to increase the driving force of the legs during the bench press!
2. At the same time, it is more beneficial for your shoulder blades to resist the shoulder! Stability (the most important part of my back technique)
3. Learn to use the gluteal muscles! Many people may not know that in the bench press, the hips actually play an important role in stabilizing the pelvis and Lumbar spine, allowing better transmission of power to the upper limbs!
The starting position is the same as the floor bench press! Lie flat on the ground and then lift up (hips Push up, body in a straight line, spine stable and neutral)! Grasp the barbell with both hands, retract the shoulder blades, sink them firmly to the ground, center on the upper back shoulder blades, and the elbows are at a 45-degree angle to the body. /p>
Put your feet firmly on the ground (push hard into the ground), and then start the bench press!
The movement of the bench press is the same as the traditional bench press! The process requires strong synchronization! You need to feel the force transmitted from the ground to the upper limbs!
Note: Tighten your abdominal muscles and tighten your buttocks to keep your lumbar spine normal! The physiological position! Don’t push your lower back forward during the process!
Performing bridge bench press will help you improve the stability of bench press and your bench press level is worth trying! Action!
Recommended reading:
6 tips to improve your bench press technique
Bench Press Technique: Break the Bar
Excellence: 5 Bench Press Training Tips You Can’t Miss