You can not or should not enforce feed motions. Everyone is not the same. When benching, there are a few things that can affect the approach to the lift:
This drastically changes the point of contact that the bar makes with the torso on the underside of the bench press pattern. In addition, it can influence how close or wide the lifter places its hands to be in line with physics for efficient press.
If you are a lifter with longer arms, this is not always the case, a wider grip should be your bread. It may mean using a handle that has a narrower handle to protect the shoulder joint while using a lower contact point on the trunk.
The shoulder girdle ̵
1 – Cut Your Range: Pin Press and Floor Press
There is a possibility that the range of motion you are using is too ambitious for your injury or skeletal condition. This does not mean that you have to remove the horizontal pressure from the table.
Just stand in a stocky cage for some needle presses or on the ground for some floor presses. In both cases you benefit from the fact that the rod touches the torso.
In pen presses, the pens can be placed 4 to 6 inches from the chest.
At floor presses, your elbows will hit the floor before the bar hits the torso.
On heavy days, keep on heavy pen sets of 3-5 repetitions. They help recharge your nervous system and expose you to very heavy loads, with two key benefits. First, you do not have to go that deep. Secondly, you can have the advantage of not having to worry about the eccentric / negative part of the elevator – you can quickly shut down the bar because the pins can not squeeze your chest.
Avoiding the eccentric Only if you focus on the concentric / lifting area does it produce advantages if used correctly. In this case, a greater ability to work in the elevator can be guaranteed because you are fresher and less tired.
On lighter days, use a barbell or dumbbell press (I prefer a dumbbell). Chase repetitions with this movement (10 to 15) and play with the hand and elbow position to find one that suits your comfort and body type.
2 – Using Fat Grips for Bench
Most people rely on Fat Grips to improve their gripping power. They are usually intended for train exercises such as rows, deadlifts or loaded loads such as walks by farmers. However, their use for conventional press patterns may serve a little-known purpose.
By enlarging the surface of your hands, the grease handles dispel the amount of focused stress in your palm and in the corresponding joints (wrist, elbow, and shoulder). Due to the more even weight distribution, they provide a press that loads the joints much less. Thank you later.
3 – Use a football pole
In an ideal world, the humeral head should be rolled behind the collarbone when bench presses instead of sliding forward to promote the impact of the shoulder. However, poor skeletal anatomy or a missed technique can cause the humeral head to come out of hiding.
The solution is to change the grip of the hands so that the arms are not forced into internal rotation from the beginning. A football bar may be hard to find, but being part of a gym that has one is probably worth the price of a membership.
Pressing a neutral grip is a first test of stability of the wrists, but the learning curve will be fast, and the buoyancy itself is guaranteed to feel better on the shoulders.
4 – Squeeze In, Not Out
If you hold a barbell, a bench-press is often recommended Push the bar outward to engage and receive the upper back.
However, if you have a good overall configuration and technique, you will not have any blatant problems keeping your back together during the replay. You either have a strong, stable upper back or you have work to do.
Once you have set yourself up properly, do not bother with squeezing out at the counter. It is a cue that can confuse many non-powerlifters who use the bench press as nothing more than a general breast development and strength movement.
For this amount, thinking about pressing the IN while pressing it is a smarter idea.
There are some reasons why I like to work it out:
- The chest fibers are horizontal and add the upper arm. For more breast involvement and stimulation, pushing inwards makes perfect sense. That's why the breast fly works so well, and the reason why the press works so well.
- It's about a common centering. The tension that you can create by pushing inward can definitely help the shoulder joint deflect and center the ball in the pan while the load is being carried. Especially for non-advanced lifters that do not use a wide grip when pressed. Try it and you will see what I mean.
5 – Intra-Set Prehab
A healthy shoulder still depends on a healthy back. All four rotator cuff muscles have their roots in the shoulder blades, so starting a workout (or progression) with exercises such as rows, backflips, tears, and pulldowns can only be of cause.
Adding Movement Exercises for the Shoulder Like dislocates (see video) and weighted circles would also be an intelligent protocol.
Make 3 back exercises before training to tighten the shoulder blades and support the load, and then select a movement such as dislocates or weighted circles between each of your sets for refresher programs.
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