Bench press skills - the secret of barbell bar movement trajectory

Bench press - the movement trajectory of the barbell bar

　　In the process of bench press, many people's method is - straight up and down (the movement trajectory of the barbell)

　　Straight up and down: it means lowering the barbell bar above their chest, and then pushing it in a straight line toward the ceiling.

　　In fact, this may not be a good method, let's take a look together!

　　Why? To ensure a vertical trajectory, the barbell must move in the vertical plane of the shoulder joint. The shoulder joint needs to perform introscopic exercises under abduction of 90°, and it will fight against a certain weight. This is a very bad state for the shoulder joint, because abduction of 90° is the critical point for the extrusion of the rotator cuff and the subacromial tissue. If the force is added to add to the grinding, it will be even worse.

How to do it? 　　1. It is recommended that you make sure that the barbell movement trajectory starts in your lower chest (1cm below the nipple), rather than your middle and upper chest.

　　2. Next, when pushing the barbell, let the barbell trajectory move upwards in an arc until the barbell is just above your chest (below the clavicle), so that the barbell trajectory is recycled in the projection direction and is also directly above.

　　3. It is precisely because of this arc trajectory that more parts of the chest muscles can participate in training, which is much better than the straight up and down bench press training trajectory.

　　Analysis:

　　1. The straight up and down training trajectory excessively includes the strength of the triceps, and slightly reduces the force applied to the chest muscles.

　　2. It is because, make sure to go straight up and down. Moreover, chest tearing is maximized, both arms must be flattened 90 degrees, but flattened 90 degrees can easily lead to shoulder injuries, but flattened 90 degrees can easily lead to shoulder injuries,

　　3. Therefore, in order to avoid injury, we recommend natural abduction of both arms by 50-75 degrees, so that the angle to stimulate the pectoralis major muscle to the greatest extent under safe circumstances. At this angle, the barbell must not be pushed straight up and down

　　Tip:

　　1. This technique may not be applicable to most people , because everyone has different understandings and feelings of movements, they will make small adjustments

　　So, to be clear, it should be in the movement trajectory, and the movement should fully stimulate the primary muscles after subtle adjustments.

　　2. For example, when the dumbbell bird falls on the back, the wrist is slightly rotated (above) so that it will feel more stimulating the pectoralis major muscles, and will not cause too much force to the triceps and rotator cuff muscles.

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