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Pushing on the bench is good
Table of Contents
1. It's all about pushing on the bench
All you have to do is take the stick off your elbows, drop it into your chest, and push it back. To make the most of your muscle power, you need to make sure you have the right trajectory of movement and close the circuit by stabilizing your whole body. This will keep you from getting stuck and you'll use 100% of your muscular potential.2. Set the appropriate height of the stands
If the stands are set too high, the practitioner will have to push the shoulders forward while removing the bar, which is a huge mistake. The correct height of the stands should allow you to remove the bar and keep the shovel pulled and attached to the bench at all times. It's a seemingly banal part of the exercise, but it has a huge impact on maintaining the correct position and thus generating maximum power.3. It's like catching a stick wide
You should certainly take the bar a little wider than the shoulder width, but not too wide. Keeping the rotation should also involve keeping the elbow at an angle of 3045 degrees with respect to the body. The fourth condition is to keep the elbows straight throughout the movement. But if these four conditions are met, setting the right elbow width will not be a problem. The first one is quite trivial. The second condition is the use of a grip that will allow you to tighten your elbow tightly enough and keep the right rotation in your shoulders.4. Correct position of the carcass
However, it is just as important as the proper positioning of the shoulders during the sitting. To properly position the hips, to strengthen the entire pelvis, you need to take a position that allows the so-called feet to rotate in the base and thus to cause proper rotation. The feet also point gently outwards. It might seem that this is a minor element. It may also seem that it is not related to the target muscle group involved in the exercise.5. It's a natural curve of the spine
However, it is important to remember to leave the hips back on the bench. You should take care of the proper position of the spine, remember that immediately before pulling the bar from the stands, you should tighten the abdominal muscles and the buttocks tightly, keep the shoulders tightly pulled, and the lower back section should not be flatly attached to the stool. Of course, before starting the push you should take the correct position, you can grab the bar and bend the back into the bow, which will allow you to pull the shoulder straps back much more strongly and hold them in this position. This is a method often used by three practitioners.6. Properly squeezing the bar on the bench
The rotation is done by attempting to break the bar inward. When you rotate the shoulders, rotate at the same time in the hips by pulling the knees outward and the so-called feet into the floor. The bar should be in one line with your wrists and forearms. (d) Drop the weight to your chest, imagine that you're pulling your knee downward. Remember that it's you controlling the weight, not him. Imagine that you want to pull away from something.7. Two of the most common mistakes
Below are two of the most common bench pressing mistakes.8. Mistake number one: pointing your elbows out
To prevent this from happening, three points should be addressed: keep the shovels pulled throughout the exercise; induce rotation by trying to break the bar inwards; run the elbow in a straight line with the wrists.9. Mistake number two: pointing your elbows inward
It is important to keep your elbows at an angle of 30°45° to the torso and your wrists straight, so you have to take care of the right elbow movement path, follow the above recommendations. The right adjustment to the elbow is undoubtedly the most complex and technically the most difficult part.10. Pushing on the floor
If you don't have enough range of motion required to perform a bench press, then it's a good idea to start learning this exercise by pressing from the floor. However, in the meantime you can take advantage of the benefits of the floor press, learn how to behave in the right posture and the right patterns of movement. The same rules as bench pressing should be applied to floor pressing. Lying on a bench is a fairly difficult exercise, and it doesn't cause any problems for beginners. Of course, you can work on improving joint mobility while trying to train yourself technically on the full range of arm and shoulders.
