It doesn’t matter what level you are at bench pressing, there are many ways to increase your bench press through the application of proper forms. Take a look at these easy-to-follow rules for bench pressing.
- The grip : Firmly grab the bar with your hands at a low position and squeeze the bar with a full grip.
- The feet : They should stay grounded on the floor and align with the knees like in a squatting position. Under no circumstance should the feet be raised above the floor.
- The chest : Keep the chest high as if it is trying to reach the ceiling. Contract the shoulder and let your back remain tight.
- Forearms : They should stay perpendicular to the ground. They should form a straight line together with the wrist and the elbows.
- Racking : As you do this, lock the elbows and then push the bar above the shoulders and if possible, get off the lift.
- Wrists : Keep the wrists straight and keep the bar low in a way that won’t hurt your wrists.
- Elbows : Tuck the elbows at 75 degrees from the bottom and maintain them at a straight position below the bar.
- Shoulders : They must be kept on the bench always and used for stability.
- The bar : It should be moved in a diagonal motion from shoulders to the chest. Never push it vertically above the chest.
If you apply the above bench pressing forms, you are sure to solve the mystery of how to get stronger on bench press and keep your chest, arms and shoulders safe. As you use the correct form, remember that you also need to bench press more in order to gain experience and improve the efficiency of your workouts. Assistance workouts may also help you increase your bench press although they cannot replace bench press. To improve your bench, you must press more often and heavily. To master the skill of bench pressing, you need to think like an athlete- focus on strength, power, and explosiveness. Remember to rest to prevent chest injury.
No comments:
Post a Comment