Bench press, gold action on the chest! How to make the right force?
Bench press is the golden movement of the upper limbs, especially the chest. It is unmatched by other movements (except for push-ups), and it is also a prescribed action of the powerlifting competition.
The barbell bench presses this action. Many beginners find it difficult to use the chest muscles to force them. There are many reasons, some people are doing too fast.
So what should I do?
skill:
1. Don't push the barbell with only your arms. Imagine pushing the body and barbell away from the plate with the power of the entire chest muscle.
2. Make sure the buttocks rest against the plate. Do not lift your hips during exercise, as this will result in injury and reduce the amount of chest muscles.
3. Push the barbell and grab the barbell, contract the gluteal muscles, the abdominal muscles and the respiratory muscles in an instant. Imagine transmitting energy from the abdomen into the grasping hands.
How to force the chest?
When benching, imagine that your forearms and palms don't exist, put all your concentration on your elbows, and push out your dumbbells or barbells on your elbows. It sounds a bit strange, but when your strength is concentrated on the forearm or palm, you'll use the triceps and anterior deltoid muscles, and the weight of the chest muscles will be reduced.
This practice takes time to practice, but when you master it, you will find that your chest muscles have suffered a lot of weight at once, and the stimulation effect on the chest muscles will obviously increase significantly.
Suggestions here:
The time for the barbell bench press is at least two to three times longer than the time you push it. If the push-up time is 1 second, the release time is 2 to 3 seconds. When this is done easily, you can extend the decentralization time by 4 to 5 seconds and even extend it.
The purpose of this is to "destroy" more muscle fibers, give muscles more stimulation and promote muscle growth.
note:
It is not advisable to bounce off the chest with a heavy barbell. It not only damages the sternum and chest muscles, but also reduces the amount of stimulation to the chest muscles and inhibits muscle growth.
Keep your back full of tension and tighten
It must be noted here that this is a bench press that is more biased towards strength. If you are not trying to push the game to be heavier, or the beginner recommends that you use a normal chest push to avoid mistakes and injuries.
The shorter the path you pass when you push the bar, the heavier you can push. When you don't keep the tight arch, your range of activities will be longer. Keeping tight arch Your shoulders will rotate less and keep your shoulders in a safer position.
By limiting the amount of rotation of the bench press, you can push it even more and at the same time reduce the risk of shoulder injuries. However, it is generally believed that arching is a dangerous thing when benching. The human lumbar spine originally has a natural curvature, and your spine does not seem to be squat or hard, with any direct load. The angle of your arched back is mostly from your hip and thoracic vertebrae.
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