The Bench Press the king of chest exercise and one of the greatest compound movement ,but a lot of people do it wrong and that have side effect on them by causing injury or by decreasing the result of the bench press , How to bench press properly ? because a lot of people they know how to do it but the truth is that just few people actually know how to do it , in today article we will talk about the proper form to bench press and it variation and benefits :
How To Bench Press With Proper Form :
The setup of the bench press is very simple just a bench and a barbell , so first thing first let start with an empty barbell to just get use to the proper form ,so let start from the bottom and will go up step by step your feet should be always stick to the ground because the ground is your base to generate force , also you should keep them as close as possible to your butt in other word keep them backward toward your butt while you feet still touch the ground completely now moving forward to your back , the back position in the bench press is a very commune problem because most of people think that they don't need to arch their back but the fact is they should to protect it from the overload , and about arching your back there's a misconception because a lot of people that this move is only for power lifter not for bodybuilding but the fact is they both should arch their back the only difference is the degree of arching that power-lifter exaggerate in the arching to reduce the distance that bar will travel and secondly because of the weight they lift , now let go further to the shoulder when you are on the bench you should squeeze your shoulder blade backward as a base to lift the bar correctly also to not put too much effort on your shoulder and in this case i should say you should have to proper warm up before doing he bench press specially for your shoulder and also i advise to warm you back also because it the foundation of the lift and warming your back will really help to lift more and be more comfortable with it .
And now talking for the hands position how wide you should position your hand so the answer is it's depend on you and on your high and your arm longer because you should consider that when bar is down your arm should be in a degree of 90 with ground and that to not lose force and keep control on the bar ,and to know the best position of your hand try with an empty barbell and lower it till the bar touch your chest and then you adjust your hand position till it fit the requirement ,and speaking about the bar you should grab it with the safe position or in another word the thumbs should be around the bar and that to avoid that bar slip , there is a lot arguing about if the bar should touch your chest or not well it depend on you i personally i'm ok with bar touching my chest but some of them say that is a rest point for you muscle and it a wrong thing to do well not that much effect but i will go to bar touched you chest and that develop strength to control the bar and get the fear away of the bar ,the one thing you should consider in bench press is to know your limit when you are alone because there is a big risk that you could not handle the weight and it will fall to your chest and break your bones , that why in the bench you should upgrade slowly if you don't have someone to spot you or doing the bench press in power rack and that to avoid risk , and i guess that the only problem with bench press that you should have a spotter and a good one that can handle the situation if anything goes wrong .
A lot of people have shoulder problem because of the bench press and that because of the position of their elbows they probably will open their elbow till they will become parallel with the bar that a mistake because this position will put a lot of stress on the shoulder or they just close their elbows too narrow and that will put too much work on the triceps and for that reason your elbows should be open 75 degree and that should help you to avoid any problems with your shoulders ,the more you open your hand and make your grip wider the more you are engaging your shoulder and upper back and the more narrow your grip is the more triceps do the work .
Bench Press Variations :
Incline Bench Press :
It's one of the forgotten exercise because of his difficulty in the form and controlling the weight , even though it's a great exercise for building a nice looking chest because it will focus on your upper chest the part that most people neglect.
Wide Grip Bench press :
As we already said this type of grip will let you focus more on your shoulders and also will engage more muscles which lead to a greater result .
Close Grip Bench Press :
This type of grip is the opposite of the previous one because as we already mentioned it it will focus more on your triceps muscles .
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