6 tips for improving the bench press
Do you think you mastered the press above your head? These 6 tips will help you sharpen the technique of exercise to perfection and improve your powerful physique.
Author: Shannon Clarke
When it comes to gaining weight and increasing strength, basic exercises should be the focus of attention. Basic movements involve several muscle groups and joints at once, forcing your body to work in unison and give out maximum power.
If you are hoping to build a strong body, the press above your head in standing position is one of those exercises that you can not do without. And nevertheless, many lifters when performing press above their heads are faced with considerable difficulties. Instead of hurting when climbing the bar, try to simplify the complex exercise with these six tips.
1. Keep the buttocks in tension
Many see an overhead exercise only for the upper body, and therefore completely neglect the muscles of the lower half. Big mistake. If your gluteal muscles are flaccid and relaxed, the risk of injury to the back due to low back strain increases dramatically. This thing is especially dangerous when you hold a heavy weight over your head.
Rounding or deflecting the back is one of the ways of cheating when lifting a bar, but it steals some of the energy and power that you develop in this exercise. During the press above your head you are in a standing position, so try to make sure that the frame and foundation are as strong as possible. To do this, you need to strain your gluteus muscles during the lifting of the projectile over your head. Use the force that you already have to raise the bar with the right technique, and the growth of power indicators will not keep you waiting.
2. Let the head bend slightly forward
When you lift the projectile up, let the head move forward a little. Some people resist this natural movement, and completely in vain. Together with the just mentioned curvature of the back, the removal of the head back knocks the body out of the equilibrium position, which makes the exercise uncomfortable and difficult to perform.
Let your head slightly bend forward when you raise the bar. This will help you reach the equilibrium position and make the whole pattern of traffic more natural and comfortable.
Of course, you do not want to damage your neck during lifting weights above your head, so find the range of motion that will allow you to move the head slightly forward and back, simplifying the transition from the previous repetition to the next.
Bench press – one of those exercises in which you need to closely monitor the position of the back. In the end, holding such weights directly above your head creates a tremendous strain on the spine. By connecting the muscles of the bark, you will create a strong and powerful base for lifting the projectile.
When the muscles of the trunk are strained, it is easier for you to transfer the effort generated in this exercise, to the shoulders and hands, which have to lift the shell above your head. Tense cortical muscles also help keep the spine in the correct position, and this reduces the risk of damage to the back.
Do not even try to lift the weight over your head if the trunk is dangling like noodles. Far so you will not advance, but the danger of injuring your back is very high. Instead, try using the trunk to create a strong and sturdy frame so that the target muscle groups work when lifting the bar.
Another important advice concerns the position of elbows. Scroll in the head of the rule of "elbows down and close to the body." Excessive divergence of elbows increases the load on the elements of the shoulder joint, which is fraught with pain and possible injuries.
Shoulders are very complex joints with a large number of vulnerable and prone to injuries to tendons and ligaments, so do your best to protect them. You can prevent tendonitis and other injuries if you just always do the exercise on all the canons of technology.
By directing the elbows down and close to the body, you can hold the shoulder girdle in the correct biomechanical position, in which the muscles of the shoulder can generate the maximum force and lift the highest weight vertically upward. Make minor adjustments to the technique, and you will notice that steel is much stronger when lifting the projectile.
On the next workout, when you do the press above your head, pay attention to the position of the hands. Brushes often remain out of sight, because you are completely focused on the shoulders, back and torso. Of course, all these anatomical zones are very important, but we must also ensure that the hands are in the right position. Even a slight bending in the wrist joints can reduce the effort that you are able to generate.
As with any part of your body, the brushes should be strained, fixed, and aligned with the forearm when performing press overhead. If you find that you can not keep the brush in this position, if you catch yourself on wringing brushes on a regular basis, they may be too weak. In this case, including the flexion for the muscles of the forearm in the training program can be a reasonable choice.
6. Alternate the press above your head with other exercises
Pressing over your head is a very intense exercise that creates a lot of strain on the shoulder joints and lower back. Do not separate, it is better to put it in the training program once in 2-3 weeks. The rest of the time, diversify the set of exercises with other, similar movements that will help move forward in pressures above your head.
To excellent exercises to replace the bench press on his head is a press of dumbbells above his head, Arnold's press, or even a press above his head while sitting. Each of these exercises will help you to increase the strength of the bench press above your head while standing, so that you will continue to progress in this basic exercise.
A small rest from the press above your head also reduces the risk of injury to the shoulder joints or back, due to which you will have to forget about the progress for several weeks needed for recovery. By alternating similar exercises in your training program, you are guaranteed to continue to train and get results.
If you are able to add a couple of pancakes to the bar in the basic exercises, like a press above your head while standing, you will almost certainly move in the right direction.
Keep these six tips in mind when you go to practice. It may very well be that with their help you can escape from the training plateau and return to the path to outstanding sporting results!