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Bench press with perfect shape



Bench press is strength training – but are you sure you are doing the exercise properly?

For this basic fitness need, you should not settle for anything other than perfect shape. Let Men's Health Fitness Director Ebenezer Samuel, CSCS, guides you through the intricacies of the exercise and saves you from the bad habits that prevent you from unlocking your fitness potential.

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Before you grab your dumbbells (or barbell), remember that this is not the only correct way to bank. If you train as a powerlifter you will position yourself differently ̵

1; but for our purposes, Samuel will teach you how to keep your core active on the bench.

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Paolo Testa

Feet flat on the ground

Eb says: There are many people who are lazy with their feet or feet on the ground Bench – many things you do not have to do: The activity of your lower body is critical in bench press, especially if you are dealing with a barbell and push heavy weight Now you should learn to learn the lower body movements and good habits So your feet are shallow on the floor and go through the heels, you want your buttocks to be squeezed and contracted on that bench as well, pulling your chest firmly to the torso – all this sets the stage for a clean, aggressive bench, which can help you to breed a serious breast.

Shoulder Position

Eb says: Ritisch shoulder injuries often occur on the bench, and this is often due to a bad one Shoulder Position Begin in the right position. When the dumbbells are right above your shoulders, think about how to put your shoulders into the bench and flex your mid back muscles. As you lower the dumbbells toward the chest, bend your back muscles. It should feel like you're pulling the dumbbells to your chest.

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Elbow Position

It says: Never let your elbows become parallel to your shoulders when you sit on the bench. Remember to keep your elbows at an angle of 45 degrees, lower than your shoulders. This helps to protect your rotator cuffs.


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