Checklist to avoid damage
- Pull back the shoulders! Keep the shoulder blades together and slightly downwards through the entire movement. This is the best and most important tip I can give to reduce the risk of shoulder problems associated with the bench press.
- Lie stable on the bench. The feet of the ground. Buttocks, chest back and head in the sink. Stable base provides a stable lifting and you will be able to check a higher weight in a better and less risky way.
- Do not bounce the bar to your chest! You have a much greater advantage of controlling your takedown, both for activation of muscle and to check your position. You get a much better lift and increased strength development in the bottom position by moving the rod checked down, possibly with a slight pause in the bottom position.
- Use a person passer if you are above or you’re up to heavier weights. Even safety racks is preferable to perform the bench himself. If you perform the bench press yourself, do not lock the weight discs of vices! If you should happen to get stuck in the bottom position, you can at least let the weights fall off by tilting the rod from one to the other side to avoid a crushed chest!
Bench press is a cruel practice to build volume of the chest muscles and a cruel exercise for developing upper body strength. But remember that there are many factors to take into account to carry out a good bench press. Your technology affects both the effect you want to get out of the exercise and will help you reduce the risk of injury.
To help you, there are several accessories used by both novice and elite lifters.
For the beginner:
Magnesium . All that is needed to “Talka hands”. Magnesium improves your grip and create a stronger sense of direct contact with the barbell.
For the experienced:
Lifting Belt. Abdominal pressure is essential for all the heavy lifting, so even in the bench press. A lifting belt increases the pressure and the stability of the trunk. Note that the belt is not normally used in ordinary arbetsset, it goes forward first on the highest weights!
Wrist support. A pair of strong wrists are important in the bench press, and these need to be trained. But the really high weights usually experienced lifters use a pair of wrist rest to be on the safe side.
For the advanced:
The accessory is normally used to get used to the larger weights and improve end press. Not for beginners!