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5 keys for a bigger bench press

Regardless of how experienced you are as a lifter, you should constantly re-analyze the basics, especially in basic exercises such as bench press. It's one of the best upper body strength and size manufacturers, so getting it right is key.

One of the biggest misconceptions about bench press is that it is a "dangerous" exercise. Sure, if you do not do it right, you can hurt yourself, but you can hurt yourself if you cross the street without paying attention to traffic lights and oncoming traffic.

Bench press is no more dangerous than any other upper – everyone pushes exercise you do with dumbbells or even a machine. There are ways to do things dangerously and safely.

Following the bench press, follow the list below to achieve size and strength without injuries, large upper body gains minus injuries.

The 5 points of contact

. Feet

The first point of contact is your feet on the ground. Try the next exercise to do the exercise with your feet above the floor on the bench. Trust me, you will not be nearly as strong, because if you do not have a solid base, you will also lose upper body strength and strength chest, shoulders and triceps. The power is distributed throughout the body, from the feet to the legs and hips, over the spine to shoulders and arms.

  The first point of contact is your feet on the ground.

Most people say that your feet should be flat on the ground, and this advice seems to make sense for a solid foundation. However, if you really want to maximize your strength and strength and push as much weight as possible, you need to move your feet as far back as possible, somewhere under your thighs or even your hips, which would mean that your heels are off the ground , Retracting the feet also helps to create a better arch in the lower back area.

Flat or high heels may also depend on the length of the legs and the height of the bench. If you have long legs or the bench is relatively close to the ground, you should probably keep your heels on the ground.

Tip to Take: Place your feet under you (as far as you're comfortable) toward your hips and shoulders.

. 2 Gluteal Muscles

After having your feet as far back as possible, your next contact point is the gluteal muscles. The key to this is simple: your buttocks should be in contact with the bank all the time and your lower back should not.

A small arch in your lower back – enough room for someone to push a hand freely between your lower back and the bench – not only protects it, but also provides a sturdier hull for pushing, maximizing compressive strength.

  After putting your feet back as far as possible, your next contact point is the gluteal muscles. [19659017] You've probably seen powerlifters who have exaggerated the arch to lift the upper body so much more off the bench and achieve shorter range of motion. However, if you do not do any benchmarking competitions, you do not need to exaggerate the bow. A more natural bow should be enough. Just do not arch your back so much that your butt falls off the bench. </p>
<p>  <strong> Tip to Take: </strong> Keep your butt in contact with the bench and arch your lower back. [19659019]. 3 Upper Back and Shoulders </strong></h3>
<p>  The next important contact point on the bench itself is the upper back and the back shoulders. Here you want to focus on pulling your shoulder blades down into the bench. You can think of it as if you were pulling the shoulder blades back and together. I say "down" because you are open on the bench, but the result is the same. </p>
<p>  It's a common mistake to push your shoulders up to the ceiling at the top of the repeat because you think it will help you achieve full range of motion. This position, the protraction of the shoulder girdle, is not part of the bench press, so let those shoulders also be pulled down. This may only look like a portion of the movement, but is actually a full area for the pectoral muscles. I do not want to drop her to the ground. This visualization helps you keep your shoulders in the right position and also encourages you to hold your elbows instead of stretching them. By flaring, you can face potential problems with the rotator cuff. Not to mention that elbows that are closer to your sides are a stronger print position. Your upper arms should be at an angle of 30 to 60 degrees with your upper body during bench press. </p>
<p>  <strong> Tip to Take: </strong> Hold your shoulder blades back and together and your elbows retracted throughout the movement. </p>
<h3><strong> . 4 Head </strong></h3>
<p>  After the buttocks, upper back and shoulders, the last part of the body touching the bench is the head. The message here is simple: keep the back of your mind on the bench all the time. Many people raise their heads, usually to see how the bar goes down to the chest, but that's not good for your spine health and reduces your strength by up to 10 percent. </p>
<p>  Bending Your Spine It's never a good idea to handle a load, even when you lie down on a bench and hold a weight in your arms. There is a risk of pinching a nerve or even damaging an intervertebral disc. This is an essential factor in neck surgery. </p>
<div class=  After the buttocks, upper back and shoulders, the head is the last part of the body that touches the bench.

So do not try to keep an eye on the bar as it reaches to your chest. If anything, push your head slightly back into the bench.

Tip to go: Always keep the back of the head in contact with the bench.

. 5 Hands

The last point of contact is also the most controversial. Your hands physically connect to the pole, and the type of grip and width of your hands on the pole are hugely important in maximizing both strength and strength and keeping the elevator safe.

I'm a big proponent of using an open grip where the thumbs are not wrapped around the pole, but on the same side as your fingers. I like the open grip for power transmission, but make sure you use it in a power rack with safety devices and even a spotter.

If you use a closed handle, place your thumb around the bar. Of course, the bar sits higher in the palm of your hand and your wrist is more stretched. This does not lead to a strong power transmission, since the load must be performed before moving up the forearm through this extended wrist.

However, if you use an open handle, the pole may sit higher on the palm of your hand. much closer to the forearm, resulting in a more direct power transmission. The bar lies almost exactly on the forearm and minimizes the involvement of the wrist. That's a much stronger position.

  However, if you use an open handle, the bar may sit higher on the palm, much closer to the forearm, for a more direct transmission of force.

Is an open handle more dangerous than a closed handle? Yes. With the thumb wrapped, the pole slips less easily from your hand and falls onto your chest. As you get stronger and get used to the open handle, you will find that you can easily hold the bar in place. Start easy and build your way up.

The other debacle with the hand on the bench press deals with the grip width. Opinions vary, but I use a formula to determine the biaxial distance or grip to maximize strength and strength and reduce the risk of shoulder injuries. If you go too far, stretch out your elbows, and you do not want that.

Here's how it works:

On both sides of your shoulders are bumps called acromion processes. The distance between these elevations is your bivalent distance. Mine is for example 14 inches.

Take the biaxial distance and multiply it by 1.5, and that's your ideal grip for bench presses. In my case, it's 21 inches. So when I do bench press, I put my hands apart so far. From the middle of the bar, I measure 10.5 inches on each side, and there meet my thumbs.

Takeout Tip: Use an open handle and the biacromial distance for the hand distance to maximize the force of bench press.

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