Bench Press: Bar Lifting Technique!
The bench press is a difficult movement! It’s not easy to bench press well! There are a lot of details to master!
Among them, the lifting technique is the least talked about! The simplest is often the most important!
When you start with a good posture, it will be easier for you to perform the correct movements throughout the entire movement. Many people take the barbell out of the rack haphazardly. This is a big mistake and will add extra stress to your next movement! Casual lifting posture will also increase your risk of injury!
So! How to pick up the barbell correctly and safely must not be ignored!
Bench Press Preparation: How to Pick Up the Barbell?
1. Grip the barbell:
Grip distance and grip method!
There is no fixed grip distance! It is recommended to choose a grip slightly wider than your shoulders. Pay attention to the barbell falling to the bottomThe forearms must be almost perpendicular to the ground. If the barbell is not directly above the forearms, it will cause unnecessary torque in the position of holding the bar, wrists, elbows, and shoulders. Remember your optimal bar grip distance so you can quickly find it every time you practice.
Common grips include open grip and full grip (both are acceptable) depending on your own comfort!
2. Retract and sink the shoulder blades
Retract and sink the scapula The purpose is to stabilize the scapula (pull the humerus back into the glenoid fossa of the shoulder joint, which will create a very stable posture.) protect the shoulders, reduce the distance of the bench press (techniques for bench press competition), etc.
You can imagine bending the bar or stretching it.
Turn the "elbow socket" forward and the shoulders slightly outward Rotate, palms turning counterclockwise at the same time. It's like breaking the barbell! And "Return the shoulder blades to the correct position
Tuck the shoulder blades back and sink, with the center falling on the shoulder blades! Feel that your upper back shoulder blades are firmly pressing against the bench, and control the barbell to prevent it from shaking!
p>2. Take out the barbell!
Place your feet firmly and tighten your whole body! Use all your strength to grab the barbell, and sink your shoulder blades back. , feel your upper back push against the bench, then push up the barbell and pull it out!
When taking the bar out of the rack, many people simply push the bar out from the rack. This is a big mistake. Simply pushing the bar up from the rack can easily lead to loss of tension in the shoulders and upper back.
It is very important to remove the bar from the chest press rack like this. "Pull down in the same way", so as to activate the latissimus dorsi and stop the shoulder in a correct position
There is no mechanical advantage in lifting the barbell for bench press It is recommended that if you have a partner, it is a good idea to ask them to help you lift the bar. method, but remember to tell your partner not to use too much force to "yank" the barbell up in one breath. You don't want your hard-fought preparations to be ruined. Your partner only needs to gently help lift the barbell up. It's best to leave the direction part to your own control.
If you are alone, you'd better lie slightly closer to the barbell when preparing for the action. When starting the movement, the barbell should be facing vertically downwards to the bridge of the nose. If it is too far up, unnecessary torque will be generated. If you lift the barbell and move it too far, it will be easy for the barbell to hit the hook when the barbell is lifted out.
Finally, don’t forget to check your wrists after you successfully lift the bar. Don’t bend back excessively, as this will cause unnecessary damage to the wrist joints. The position of the barbell should be under your palms, and remember what is said above!
How to remove the barbell: Keep your shoulder blades stable and externally rotated, Grasp the barbell tightly, and the center of the barbell falls just down on the shoulder blades. During the process, you must feel that your upper back is pressing against the bench!
