7 errors for bench press
The case of bench press lying down is under consideration. You are accused of twisting legs, using a rebound and abusing sets of two repetitions. Sergeant Jim Waglitz will help to take the path of correction before the officials excommunicate you from the gym!
It's worth me to enter any gym, as I immediately attack with the criticism of powerlifters and I can not do anything about it. "Buddy, excellent partial repetitions," or "Beauty, if your dumbbells were any better, they would probably have flown into the air like balloons in a parade." And sometimes I confine myself to the question: "My friend, for God's sakes, what are you doing here at all?"
In fact, I do not say all this out loud, otherwise I would have to be re-qualified as a wrestler or boxer from a powerlifter. I follow the golden rule and never give advice unless I am asked. But sometimes this rule leads me to white heat, especially when I see gross errors when doing bench press lying down.
Why do I care so much about bench press? Well, probably because for many years I specialized in this discipline and was the captain of the visiting group that competed in New England. And also because I'm not one of those who do everything in a hurry: I conducted my own research, read a lot of books, reviewed terabytes of video and tried a lot of techniques in preparation for the competition. And this work has borne fruit: during official competitions I repeatedly and not two squeezed the weight exceeding my own more than twice, and once I squeezed my own weight 29 times!
I spent much of my life in the contest hall, watching how the powerlifters make hundreds and thousands of approaches to the projectile. I saw a lot of mistakes, including those that I want to talk about in this material. Below I will list the most gross "offenses" and tell you how you can avoid them. Pay attention to every mistake, fix it in your mind, and only after that go to the next level of this uneasy quest called "bench press".
If you are going to work with a lot of weight, start by creating a reliable support and use the whole body correctly. I constantly meet guys who, in desperate striving to squeeze "one more time", kick the air as if they are trying to strangle them. Even worse, when both the athlete's feet are placed on the bench – this position does not give any advantages, and it is useful only to those who practice walking skills on the rope.
How will be correct? We occupy the starting position on the bench and pull the legs towards the head until the moment when a little more and the heels come off the surface. At this point, fix the feet and make sure that the heels touch the floor throughout the whole approach.
By the way, if you have long legs, prerequisites are created for tearing off the pelvis from the bench; to avoid this, just spread your legs wider. In the initial phase of the exercise, "drill" the heels with the floor – in this position they should remain until you finish the approach.
2. Forearm: dislocation – convergence
Obviously, the grip should be uniform on both sides, as a guide you can use notches on the neck. The width of the grip determines which muscular groups you will use to lift the weight, and which muscles will be more involved in the exercise. By increasing and decreasing the width of the grip, we transfer the load to the large pectoral muscles or triceps, however, at the initial stage it is necessary to determine the basic width at which the load is distributed evenly between these muscle groups.
To determine the base width, we need a partner. Find a volunteer and ask him to stand upright behind your head or directly in front of you. Take the starting position, grasp the empty bar and begin to smoothly lower the bar to the chest. At this point, your assistant should tell you what position the forearms are in: ideally they should be strictly vertical and perpendicular to the floor, and the hands should be exactly above the elbow joints. If the hands "fall apart" in the sides (which often happens), just narrow your grip.
Have you found the perfect balance? Now you can go to variations and change the grip, but I do not advise you to go more than 3-5 cm in any direction. If all your strength comes from the pectoral muscles, take the barbell with a wide grip, if triceps dominate, lightly draw together the hands.
And never use an open, or one-sided grip. First, it is dangerous, and secondly, this grip forces you to press your elbows against your body, and thus shifts most of the load to the deltoid muscles and triceps.
When you lie on a bench, the shoulders should not go above the ear shells. In such a clamped position, you can not use the pectoral muscles to the maximum and completely turn off the broadest of the exercises – yes, your lats also take part in the bench bench press.
Instead of "shrugging the shoulders" connect the latissimus muscles and pull the shoulders down towards the pelvis, while reducing the scapula. This movement will create a deflection of the back, but the gluteal region will be fixed, and only the upper part of the body will form a kind of bridge. And yet – always look straight ahead and do not press your head to the bench. The latter is fraught with injuries to the cervical spine.
When performing a bench press, do not let your wrists bend backward, the neck should be aligned with your forearms. Allowing the wrists to collapse, you create the conditions for the appearance of medical problems, besides the working weight in this position of the hands is not in line with the points of maximum force application.
Need an illustration? Keep your wrists tightly squeezed like a punching punching bag.
Who told you that you can stop the bar in 10 centimeters from the chest? Probably, this idea was planted by the same people who park their cars a meter from the curb.
In the lower phase of the bench press, the load on the pectoral muscles is maximal, and if you do not touch the neck of your chest, you steal the pectoral muscles and do not let them enjoy a job well done. Naturally, this same phase of exercise is also the most difficult, in this it's all the matter!
Do you think that with the help of dishonest admission you will be able to dramatically increase the number of repetitions? Then take note: any movement that does not start with a chest neck and is not completed with the full straightening of the hands without assistance, repetition is not considered at all. This means that you will not have anything to answer the question of an annoying team-mate in the hall: "So how much, buddy, are you squeezing from your chest?"
Partial repetitions are appropriate in the composition of certain training programs, it is true, but today such questions are beyond our competence. In this article, we are talking only about the correct technique of bench press laying.
Fortunately, today I meet this violation much less often than in the old days, and in fact once the guys threw the barbell chest, like a soccer ball. This is another form of fraud, which is counterproductive and, better believe on my word, very, very dangerous.
I was familiar with a guy who never stitched a bar without bouncing off. Later, he first appeared in the competition and was forced to make a short pause at the bottom point. As a result, his pectoral muscles exploded, like an old worn towel.
Not so long ago, there was an "updated" version of the breast trampoline: the guys drop the bar, and then convulsively catch the neck a couple of centimeters above the chest. But what does this give them? By reducing the negative phase of the bench press, they deceive themselves, because by their anabolic effect this part of the exercise is in no way inferior to the positive phase.
Imagine such an analogy: the descending phase should be smooth and controlled, as if you are squeezing a heavy spring. When the bar touches the chest, the spring begins to straighten, helping you to overcome the dead point.
This chronic infection struck all the gyms of the planet. I have to restrain myself with all my might not to scream: "Do you perform bench presses or help the insurer do vertical pulling?"
Trying to end the approach to 8 repetitions with a working weight, which without help raise no more than two times? Take it easy, buddy, literally – easier! You must do one, at most two repetitions with the help of the insuring, and up to no less than five – on your own; only for these two final movements and need an assistant.
And if you help your partner, do not let the bar stop. Always support the forward movement of the projectile to the upper point.
The author meant that during lifting of training and competitive weights it is necessary to use only a two-way grip, and this is correct. There is no benefit in kilograms of one-way grip does not give, as well as on the bar. About the full amplitude – the author has correctly noted.
How many people, so many opinions.
Worthy article. Especially about too much weight. First, the Technique of execution, everything else afterwards.
All is correctly written
Do not read anything here. 50% of the delirium of a man who does not understand in heavy-duty press.
Drysh) Brad is in your head, and this is the topic)
What exactly is embarrassing you?
5 point is questionable and spoils the entire article. Lowering the bar to the chest overloads the front delta and joints and increases the risk of injury, up to . I will not write scary. Yes, it is necessary to omit the competitions, but why during the training? To increase the risk in two to three to five times? I refused to lower the neck to the chest in every approach. Ask any athlete who has injured his shoulders, what he thinks about the 5 paragraph of this article
Can the proof that the performance of a bench press with a full range of motion increases the risk of injury? I personally faced the reverse situation. After a shoulder injury for a long time, he did only a partial press. It became much better when I lowered the working weight and moved to full amplitude, it took almost 1,5 years, the shoulder no longer bothers.
It is impossible to deflect in the bench, we do not train our backs, but our chests
The man in the photo under the 5-m clause just presses a one-way grip. As the author does not recommend. And the coaches told us that a one-way grip would win a couple of kilograms .
Yes, the authors of the article correctly noted that the grip should be uniform on both sides, and as a guide you can use notches on the neck. The width of the grip determines which muscle groups will need to lift the weight, and which muscles will be more involved in the exercise. After all, this will determine the main success in increasing muscle mass. It can be seen that the article is thought through to the smallest detail. As always: interesting and not biased!