Detailed explanation of bench press technology - Things to note

Things to note when pressing bench:

　　We have comprehensively analyzed the key points of the bench press, but we still need to pay attention to some issues to make it more perfect!

　　1. Start with light weight!

　　After skillful technology, you should start with an empty rod. Don’t rush to get angry and go to the barbell. If the movement is not right, you will easily get injured and become deformed. Everything is a gradual principle! You don’t need to care about weight. What you need to care about is the mass!

　　2. Maintain balance!

　　Imbalance is the worst thing. No one wants their chest muscles to be big and small! Attention must be highly concentrated. So when you start practicing, find a partner to help you with guidance.

　　3. Core tightening

　　Bench press is also a whole-body exercise, but many muscles do not participate in force and only participate in support, such as the waist and back muscles. So you must always pay attention to tightening your upper and lower back muscles. It is impossible to push a large weight with a limp base.

　　4. Avoid shoulder stretching forward!

　　　Shoulder stretching forward may seem to increase the range of movement, but in fact it is very bad. It may cause the support structure of the entire thoracic spine to collapse and the movement will be directly deformed

　　5. Do not lift the hips!

　　In fact, lifting the hips is an opportunistic behavior. First, it reduces the range of barbell movement, and second, it increases the components involved in the lower chest.

　　And doing this is said to cause great pressure on the lumbar spine. But no matter how How about it? The purpose of bench press is not to push a large weight, but to make us strong, so don’t lie to ourselves during training!

　　6. Relax the head

　　Don’t use your head to fight against the bed stool when challenging the heavy weight, just relax! Just relax!

　　7. Try to stretch your wrists as straight as possible

　　Don’t bend backward. Bending back will generate a horizontal torque from the barbell to the wrist joint, which is a bad phenomenon.

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