6 typical bench press errors
Do not think that in the exercises on the simulators you can neglect the technique. Here are a few important reminders about the problems typical for bench press.
Author: Bill Geiger
Do you think that in the simulator for the press the feet are protected from a fool? No matter how! As with any projectile in the gym, with the bench press very much can go wrong.
Pressing with your feet allows you to focus on simply moving the weight from point A to point B, because you do not need to balance the projectile, as in squats. This makes it possible to work with a weight that in the case of a free weight would prove to be unbearable. A heavy load in combination with poor technology – the right way to injury.
Where can I screw up? Let's look at six typical mistakes that are easy to make in this heavy leg exercise.
One of the advantages of bench press before squats is that the simulator supports your back. And although the thoracic spine to tear off the back is almost impossible, your lower back is still vulnerable. When you lower the platform too low, it raises the buttocks and even the lumbosacral spine. At this point, the discs of the lumbar region are at great risk, especially if you do not completely control the platform.
Always perform a negative phase of movement under control and stop the platform to the point at which the buttocks come off the seat. Here, a trained eye of an experienced insurer can come in handy, which will evaluate your technique from the outside; Practice and develop the habit of stopping the platform at the desired point in the range of motion.
Remember, you may be able to lower the projectile even lower, but this does not mean that it is necessary to do so.
Yes, with depth you can make mistakes in either direction! If you have not heard the saying "partial repetitions – partial results," remember it once and for all. Everyone can hang a load on the bar or a trainer, but if you move the projectile to a couple of centimeters, and I often see something like that, your result will tend to zero.
The so-called, partial repetitions are not activated by all of the muscle fibers. If you do only quarter or even half the repetitions, you do not properly work out the entire muscle mass.
Lowering the shell a little lower, you are much more involved in the gluteal muscles and the back of the thigh, especially in the negative phase. Try lowering to the point where the hips are almost parallel to the platform for the feet, and the knees are bent at an angle of 90 degrees.
Not every foot platform has a large surface area; when you have to work with a small platform, there is a temptation to shift the focus to quadriceps by lowering the heels below the edge of the platform. So it's definitely not worth doing.
"When you hang your heels off the edge of the platform, the footboard area abruptly contracts, your legs are in an unstable position, and it becomes much more difficult for you to perform controlled repeats. In addition, your strength of action on the platform is much less than with full contact of the foot with a surface that allows you to create effort from the heels. Finally, the detachment of the heels from the platform increases the tangential (tangential) load on the knee joints. Ultimately, your working weights are reduced, you do not have total control over the projectile, and the pressure on your knees is much stronger than usual. "
People with similar problems face the heels from the platform in the lower part of the negative phase. Guys and girls with this problem need to work on the flexibility and mobility of the ankles and rearrange the feet so that full contact with the platform is maintained throughout the range of motion.
This error is typical for girls. This increases the risk of injury, and most often the anterior cruciate ligament (PKC) suffers. As a rule, the reason for this is the weak hip abductor muscles, in particular, the middle gluteal hip. The vagal position of the knees requires serious attitude and immediate action.
Here are some tips on how to avoid the valgus position of knee joints during bench press (or sit-ups):
- Rewind your knees with elastic bandages or even wear the knee pads in front of your feet. Bandaging the upper part of the knee joint creates pressure, which during the movement helps people to direct their knees outward.
5. Excessive turn of the foot inside or out
You've probably heard that in the extensions and flexions of the legs in the simulator, turning the feet inside or out helps to increase the load on the quadriceps or the muscles of the back surface, respectively. All is correct, but what is good in simulators is not always good for other exercises.
Extension and bending of the legs refer to exercises with an open kinematic chain, which means that your feet do not rest on a stable surface. But when you perform a press with your feet – a movement with a closed chain, in which there is a support for the feet – too strong a turn of the foot can create excessive pressure on the knee joints. Most people prefer to put their feet on the width of their shoulders and slightly turn their socks outward, and subsequent changes in the position of the feet should be minimal.
Of course, no one bans to slightly adjust the position of the feet to shift the focus on those or other muscles of the hip. Low setting stops more efficiently works quadriceps, as the extension in the hip joints decreases and flexion in the knees increases. The high position of the feet heavily loads the gluteal muscles and the posterior surface of the thigh due to a greater bending of the pelvis and less bending of the knees. A wide setting, which long-legged athletes prefer, recruits the muscles of the inner surface of the thigh and buttocks; and conversely, a narrow setting shifts the emphasis on the muscles of the outer surface.
Although all recommend to bring each repetition to almost full extension, extension and "full extension" of the joint separates the invisible side. This is a very important point, because beyond this side, the pressure instantly passes from the muscles to the joints, and when working with heavy weights this pressure can be prohibitive.
When you fully unbend your knees, you have the opportunity to take a breath and gather your thoughts between repetitions. But the muscles get a short respite from the load. It turns out that this is harmful for joints, and is counterproductive in terms of muscle development.
Try to stop at the verge of full extension, and if in the past you had knee problems – about 10 degrees before full extension so that there was not a maximum contact area between the bones.