Bench press – but safe heavy

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A classic test of strength based torsos and impresses on the surroundings. But also a risk factor for elbows, shoulders and other body parts. To lift both safe and heavily required track of the technology.

What do you need bench?

A question often heard in connection with the exercise, or directed at persons who look fit out. A status related way to measure the strength. Bench press has since time immemorial been a formidable strength exercise. And rightly so, the exercise involved most of the upper body and is given to all who strive for muscle development and strength.

Traditional bench press performed lying on your back on a flat bench with a barbell and position. The exercise is performed by lowering the bar down and push upwards. A clean press exercise.

Muscles that are activated are mainly the large chest muscle (pectoralis major), (triceps), front (anterior deltoid) and the serrated muscle that is located just below the pectoralis major muscle (serratus anterior muscle). Although the broad back muscle, is an important muscle for the force development.

The main joints involved are elbow and shoulder joint.

Like other exercises that involve multiple joints and muscles, there is a risk of damage or lead becomes overused or exposed. This depends on the design, engineering and frequency. The shoulder joint is the most common trouble experienced in connection with the right bench. Thus it is important to know how to overbuild trouble by knowing the factors that influence in the bench press and how a well executed bench press is performed.

Warm up!

All too often we forget to warm up properly before our exercises, which is one of the biggest reasons that we incur injuries and musculoskeletal problems associated with weight training.

Before bench press is recommended to perform a movement training for the shoulder joint and chest muscles. Suggested inward and outward rotation in the shoulder joint with elastic, dynamic stretch the pectoralis major muscle and easy activation of the bices and triceps. Perform with around 20 repetitions for one to two rounds until you feel warm and moving the muscles.

Finish off warming by five explosive push-ups against the desk to activate the nervous system and muscles before starting the escalation to your working weight.

After warming up, it is good to prepare the training environment right and proper. Important factors to consider is to have stand positioned so you can easily be lifted off and sniping back the rod itself. In particular, if you do not have someone to help you with this. To help with this (pass) is preferable to a beginning or if you are up to heavier weights. Also make sure that the bench allows you to have your feet in the ground so that you have a good support and stability when you occupy the position. If you do not reach the bottom, you can add weight plates on the floor where you put your feet down.

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