The greatest bodybuilders spend a lot of time perfecting their bench presses because they know that using the right muscles and maintaining the correct posture makes it the most important thing to walk the barbell along the most efficient path. By avoiding the following ten mistakes, you can build a strong chest without damage.
1 elbow is too high
When you push the bench, your elbows are facing the sides, which puts your shoulders and elbows under tremendous weight. Overlooking your movement trajectory from above, the barbell is placed on your collarbone instead of the sternum, which increases the distance the barbell moves. Instead, narrow the grip and the elbows close to your chest. From the top, your arm is 45° to your body . That's right.
2 bouncing barbell
When your bench press moves down, don't use your body to bounce the barbell - this will give you the illusion that you feel more weight, but if the weight is big enough, it will damage your chest. If you have to use the body to bounce the barbell, then the weight should not be too big, reduce the weight, let the barbell gently put on the chest, stop it, and then push.
3 did not let your shoulder blade clamp
Bench press is more than just lying on a bench press and then pushing the barbell. You must maintain a stable posture and try to make your movements meet biomechanics. If you don't sink your shoulders, your chest will lose strength and your shoulders will bear most of your weight. And your chest is sinking, which also increases the distance the barbell moves, which will make you push up less. It's important to remember to always lock your shoulders and back when you bench press.
4 no partner handed you a barbell
If you lift the barbell at the beginning of the bench press, instead of keeping your shoulders sinking, let the partner hand you the barbell, your shoulders are open, and when you push the weight, your shoulders can't I sank again. So you need a partner to hand you the barbell. If you don't have a partner, please lower the bench.
5 does not pause when the barbell falls
When you lift the barbell and reach the top, don't drop it. Pause, wait 1-2 seconds. You will give your body more stability during bench presses, and it will also increase your overall muscle tone.
6 keep your legs tight
Don't tamper with your feet, but let your feet build a stable fulcrum like a tree root. Also, keep your quads and glutes tight and stimulate the tightness of your body so you can lift more weight. Another common mistake is to put your feet on the stool to " stimulate the core muscles . " Be aware that bench press is a chest muscle training, not a core strength muscle training. If you want to build a strong upper body, focus on pushing more weight, rather than using more of your abdominal muscles. power. If you want to exercise your chest muscles and core strength muscles, you can try push-ups.
7 damage wrist
Holding the barbell will not only affect the quality of the bench press, but also damage your wrist. Hold the barbell and don't let the barbell get too high from your wrist. Because your wrist will bend backwards, this creates two problems. First, you will lose power. From the side, the strength of your elbows and arms is not transmitted straight to the barbell. Second, it will damage the wrist, especially when the weight is very large, because the heavy barbell will hurt the joints and tendons. You should let the barbell go deep into the palm of your hand and keep your wrist slightly bent.
8 lift the buttocks off the stool
When you lift your hips and make your shoulders and feet arch, you will pass most of your power to your spine. Don't do this. Put your hips on the stool at all times, and the arches should be your upper back and thoracic vertebrae, not your lower back !
Lift the head when 9 bench presses
Whenever I saw the person who looked up during the bench press in the gym, I wanted to ask him " what is good to look at " . You must not do this. Lifting your head will strain your neck and lose some strength.
10 increase the degree of barbell drop
If you just lower the barbell a little while bench press, then you will miss more muscle and strength growth. A survey from the Journal of Strength and Conditioning found that by moving the barbell a longer distance, you get more muscle and strength growth, which is more useful than using a larger weight but a small displacement.
Every time you repeat the action, make sure your barbell touches the chest, or as close as possible, the standard action will let you get the best results.
In addition, novice beginners have a limited ability to control the barbell, and it is prone to barbell skew and body swaying. This is due to the poor muscles of the pectoralis major, deltoid, and triceps, plus the supine practice. The posture will also be affected. Therefore, you can first use 12-15RM weight to experience the action.
To hold your breath, don't panic, concentrate, deepen your breathing and reduce the speed and rhythm of your movements. When inhaling, let the chest muscles be stretched, chest to the limit, while maintaining muscle tension and continuous force, so that the bar can only touch the chest. The barbell should fall on the junction of the second and third ribs and the static bone, that is, the part of the nipple. Because this point is on the tension line of the pectoralis major muscle, so that the pectoralis major muscles can exert maximum strength when contracting. Pay attention to the accuracy of the decentralization, you should feel the experience, not look down, please ask the companion to remind.
The strength of the chest muscles is much greater than the strength of the arm. When pushing up, it should start from the active contraction of the chest, and raise the arm to lift the barbell and exhale. In addition, the head can later push up a slightly heavier barbell, because state reflexes can cause tension in the upper and lower extremities. As the barbell is pushed up, until the arms are straight, the chest will stand like a mountain. The feet should be placed on the ground to help maintain balance.
Practicing bench press must have peer protection and help. After the protector stands behind the practitioner's head, grasp the horizontal bar with both hands to apply power or resistance to ensure that the barbell rises and falls at a constant speed to avoid a pause. It is also necessary to point out in time whether the practitioner's grip bar is balanced, whether the trajectory of the barbell is required when pushing up, and so on. Â
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