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11.06.2012

Barbell bench press hand position, what to eat for six pack diet - Try Out

Author: admin
The bench press is one of the first exercises that most guys learn when they begin strength training and is hands down the most popular lift performed in most gyms. The barbell bench press is done as an upper body lift, which targets the pectoralis muscles, but when it is performed correctly, becomes a whole body lift that teaches leg drive, total-body tension, and stabilizes the shoulder girdle.
In this article you will learn how to bench press with good technique to ensure safety and that you are getting the most possible benefit from this awesome lift. As with any lift, proper starting position is imperative in performing the exercise correctly and the bench press is no different.
There are several ‘acceptable’ foot positions, all of which require your feet to be firmly planted on the floor. Under no circumstance should you keep your feet up in the air or on the bench as I often see. With some of my shorter clients or those who lack the hip mobility to keep their feet flat on the floor, I place a couple boards or plates under their feet, which affords them a stable surface to press off of.
Wherever you choose to grip the bar, you also want to make sure that your wrists are in a neutral position rather than hyperextended back, as this places great stress on your wrist.
It is always best to get a hand off as this will allow you to stay tight while unracking the bar, but if you don’t have a training partner or someone to help, there is a technique to doing this on your own. To maintain tension you want to pull the bar off the rack using your back and lat muscles rather than pressing up and over the hooks. Most of the time when you have to ‘press’ the bar over the hooks, the shoulders also come forward, which makes it very hard to get back into position. To remain stable throughout the press, it is important to utilize breathing to your advantage.
To maintain tightness on your lats and back, you want to visualize bending the bar apart and pulling it towards your chest. Note: It is also very important to keep your head on the bench during the whole movement to protect your cervical spine. Keep pressing until you reach full lockout but remember to keep your shoulderblades tucked behind you and stop pressing before your shoulders come forward. You want to maintain eye focus at one point on the ceiling right above where you are pressing.
With dumbbells, you can also press neutral (palms facing in) or somewhere between regular and neutral which provides a better path for your shoulders.


Hold a barbell shoulder width apart or an EZ Curl bar on the inner handles with your palms facing forward and lie on your back on a flat bench for your starting position. Lower the bar until you feel the bar, or the side of your hands, on your chest, keeping the elbows in close to your torso. How to Bench Press with proper form: setup on the bench, grab the bar, unrack it, lower it to your mid-chest and press it back up. How to setup for the Bench Press: sit on the bench, lie down, squeeze your shoulder-blades, grab the bar, set your feet and then unrack.
Left: lying too far down the bench, this increases the distance the bar travels when you unrack it. I will cover everything from the proper setup, to the complete execution, to various positions to suit your needs. When you lie on the bench, make sure your butt, upper back, and head are all in good contact with the pad. This causes you to not only prevent you from using leg drive, but you also lose most of your stability. You will instantly add pounds to your bench if you haven’t been utilizing these techniques! Often, those with poor shoulder mobility and weak neck muscles pop their head off the bench as they press. Once you learn to press the right way, you can keep adding weight to the bar and set some new PRs! As a female, bench is one of those intimidating lifts, but you’ve explained it far better than I’ve ever been taught! I don’t have a bench right now (long story) so I have been using a aerobic step (which is putting me a little too close to the ground) but I am pondering other options. The more consistent your Bench Press setup is, the more consistent your technique will be once you start to Bench Press the weight. Don’t Bench Press bodybuilding-style with your elbows perpendicular to your torso at the bottom. Line up your eyes with the bar and make sure your neck is positioned neutrally to prevent injury. Getting tight and ready to press will help you prevent injury, stabilize your shoulders, and help you get more out of the lift.


You want your forearms to be perpendicular to the ground at the bottom to allow for the best leverage when you begin to press. You will instantly feel your quads, glutes and stomach tense up, providing you with more force as you press. World Champion Mike Tuchscherer Bench Presses amost 500lb and also lifts in his home gym without spotter. Benching with a close grip and your elbows outside your wrists is like doing a triceps extension. Get a natural arch in your lower back so I can slide my flat hand between your lower back and the bench. Lock your butt on the bench by driving your upper-back and glutes into it while you Bench Press the weight. Your chest will deflate like a balloon, you’ll lose tightness and the weight will be harder to Bench Press. Bench Pressing in the Power Rack is safer because the safety pins catch the bar if you get stuck. If your elbows are outside your wrists at the bottom, the weight is harder to bench (it’s like doing a triceps extension).
It raises your torso so you can Bench Press with lower safety pins without hitting them on good reps. Bent wrists also make the weight harder to bench because the bar is further from your wrists. Our elbows and wrists must be inilne because that’s the most effective way to Bench Press. Press the bar away from your mid-chest over your shoulder joints by flaring your elbows on the way up. Your feet can be slightly behind your knees as long as you don’t raise your heels off the floor, your butt off the bench, or overarch.
And the stronger muscles you build by benching heavy will decrease your blood pressure because they put less demand on your heart.



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