Your workout partner gave you up on a hard bank day. Now you not only miss your number one hype man, you also have no spotter. You also do not want to give a heavy dumbbell to Rando in the gym reluctantly. But not sitting is not an option – it's your fight against poverty in the Big Three.
That's why it's important for every lifter to learn how to make a solid bench press. If you work out at home or at an hour when spotters are a luxury you do not have in the gym, this is doubly necessary (though, to put it bluntly, pins or safety precautions are still a good idea). Heck, even if you compete in powerlifting, this is invaluable in case you get a bad handoff at a meeting.
Whether you want to bet 300 or what's hard for you, your unrack routine should be consistent and safe, resulting in the most effective repetitions possible. And Mark Bell, the owner of the SuperTraining Fitness Center, the creator of the Sling Shot, and a man with a 800-pound bank, is the perfect trainer to break the art of self-abolition so you can avoid a collapse in your home can bench press.
Do not be the type to get a million views on a gnarly gym on YouTube. Let Mark show you the way to a stronger bank and an overall stronger life.
Make sure the dumbbell is even with your eyes.
Before putting your hands on the bar, you should position yourself closer to the rack than you expect to reduce the distance. Mark says he likes to hang his head as a sign of correct positioning at the end of the bench. The further you need to move the dumbbell, the more energy you need to get the dumbbell out of the rack. As an added benefit, do not bring the pole out in an unstable position.
. 2 Use the dumbbell to bring your body into the correct print position.
Hold the pole where you would normally do it, be it near, shoulder-width or wide. Your feet should not move when they are in the desired position. With a firm grip, position your shoulders in position by lifting your torso, taking your shoulders and inserting them like Mark in your back pocket or pulling them back and down.
When they are tight, push them into the pillow under you while pressing your legs as if you were moving your body to the top of the bench.
. 3 Put your hips and elbows
Press your hips off the bench on your toes. Then twist your elbows outward and under the bar to gain a stronger position. This will put your upper body in a slight dislike position. This will allow you to bring your hips to the desired position while you take the weight out, and will not need to adjust after you have taken the weight off.
When the weights get heavy, you do not want to fidget with them. They must be tightly closed before the repetition begins!
. 4 Slide the rod off the supports
Lift the rod away from the easy lowering position. If you have followed the other steps up to this point, you only need to apply a slight pressure to bring the rod over the hooks. Then lower your hips back onto the bench and pull the bar out of the rack with your lats so your shoulders stay in place.
When the bar is aligned above the chest, turn the elbows in. Starting the Movement Once the weight is placed over the body and the buttocks are down, you can start. Press now!