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19.10.2012

Bench press technique elbows, guaranteed weight loss tea - For You

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In my opinion, the bench press is by far the most technically challenging movement of the three powerlifts.
Each of these five distinct contact points present critical technical issues worthy of analysis and careful thought.
The reason for this is that, in order to maintain a position where the elbows are under the bar, the reverse-grip necessitates a much longer moment arm between the bar and the shoulder. The reverse-grip bench (left) creates a much longer moment arm between the bar and the shoulder (represented by the white arrow). It is my personal opinion that for all but the tallest and widest lifters, the wide grip bench press should not be performed without the use of wrist wraps.
It is important to note that many federations require the head to remain flat on the bench throughout the movement.
Unfortunately, there is no clear cut answer on what to do with your head during the bench press.
However, if you tend to bench in more of a straight line, with a touch point closer to the shoulders, I’d strongly recommend against lifting the head.
The ability to set a high, tight arch is probably the single most important technical aspect of the competitive powerlifting style bench press. While there are a thousand subtle variations of how to set-up an arch, I’m going show you two of the best methods: the slide through and feet on the bench. Lately there has been a great deal of controversy over whether or not the lats actively contribute to moving the bar at the bottom of the bench press.
Virtually every important technical aspect of bench press execution has to do with either where you touch your chest or how you touch your chest. One of the most frequently given cues in the bench press has to do with “tucking” the elbows. Lifters who employ the sink and jolt technique usually do so to compensate for a weak RoM right off the chest.
Personally, I’d rather see lifters flatten out their force curve through their training rather than their technique. I’d rather stick with the technique that can be mastered over many years rather than use a compensatory technique. We’ve now covered some of the most relevant and important aspects of the most technically challenging powerlift: the bench press. In Part VI of this series on powerlifting technique, we’ll analyze the biomechanics behind the deadlift. In the bench press, the shoulder joint is this point of balance; the shoulder joint represents the fulcrum of the system. You see, shoulder joints tend to “impinge” when the elbows travel in a line parallel to the bar.


If our career in the sport is to be a long one, and it should be in order to give us the necessary time to maximize our genetic potential, we must preserve the health of our shoulders.
Remember, impingement is going to happen at a particular degree of shoulder rotation given a certain amount of shoulder abduction (shoulder abduction is the degree to which the elbows are flared; 90 degrees being completely parallel to the bar). Developing a good arch in your back is one of the most critical components to perfecting your bench press technique. All in all, the bench press touch point takes quite a bit of personal experimentation, but always keep in mind that, as in all of the powerlifts, you’re looking to minimize both the moment arms involved and the range of motion.
In this bench press form analysis we’ve established that the best way to bench for the purposes of powerlifting, the way that both minimizes range of motion and the relevant leverage on the system, includes as wide of a grip as possible and as big of an arch as possible. In the next installment of this series on powerlifting technique, we’ll cover how you actually bench. Because of this, the bench press is also the powerlift where you will see the greatest technical variety. If you’ve read Part IV of the technique series regarding bench press mechanics, you probably do as well.
If you need a refresher on the technical rules of the bench press in powerlifting competition, please refer to this article.
In fact, proper grip technique entails first placing the bar at the end of the hand and only then wrapping the fingers around the bar. However, I do think it is relatively clear that particular styles benefit more from the raised head than others. For all forms of benching, the shoulders should be held in a position of maximal scapular retraction. First, it increases the stability of your shoulders on the bench by tightening the upperback. With this method, the lifter waits until he is given the press command before he initiates his full leg drive.
As long as you don’t sink it further after the press command, there is nothing in the rulebook that says you can’t do this. Generally, when lifters sink, they relax the entire chain and, then, when given the press command they try to quickly JOLT the system tight again. In this manner, they can keep the more efficient, “tighter” bench set up while still getting past those sticking points. Now, I want to walk-through a competition bench press rep, step-by-step to make sure that the entire process is crystalized in your mind. In a perfect world, a straight line bench would be the most mechanically efficient way to press. The wide grip bench (right) clearly cuts off 2-3″ of RoM compared to the narrower grip.


Grip width itself will present shoulder problems for some anatomical variations of the shoulder joint.
And because of this, many would suggest that it simply isn’t possible to prescribe an optimal model for powerlifting that can be applied across populations. For reasons put forth there, the wide-grip, arched-back bench press will be considered the optimal, and preferred, technique for the purposes of powerlifting for the remainder of this article.
Well, the same logic can be applied if you prefer to touch low in order to have the shortest range of motion possible. If you’re unfamiliar with the concept, leg drive, as it pertains to the bench press, is literally the active engagement of the lowerbody by pushing the ground with your feet. When the elbow is pulled out of line with the wrist, an unnecessary lever arm is created between the bar and the elbow. It is harder to bench with the wrist out of line with the elbows and the lifter will perceive this fact.
Over time, you can literally saw a hole into your rotator cuffs by benching with your elbows completely flared.
Unfortunately, there is no way to prescribe a specific touch point except on a case by case basis.
In much the same way that you will always quarter squat more than you can squat to depth, you’ll always bench more with an arch versus what you can bench without an arch. Within this very, very small band of bench technique, you will actually have to find “what works for you”. Not only that, the muscles of the neck can actually contribute to the movement itself if you dig them into the bench during the press. I do not recommend this technique because it relies upon first being loose and then getting tight afterwards. Additionally, holding your breath increases intra-abdominal pressure which improves stability and thus force transfer. So, instead of perhaps a backwards diagonal line, a proper bench press employs a “J” curve bar path.
This is one reason people talk about “pushing the bench away from you” rather than pushing the bar away from you.



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