For the sake of your shoulder joint health, this is what NOT TO DO. Here's an example of TOO WIDE OF A GRIP on a bench press. As I said, you don't want your elbows pointing straight out to the sides with your upper arms perpendicular to your torso not only does this put undue stress on the shoulder joints, but it limits your pressing power and strength. The position of your upper arms (where your elbows are pointing) is the key to a safe and effective bench press. But as I referenced above the bench press "haters" will say the exercise is a surefire way to hurt your shoulders and possibly tear a pec muscle. Pretty much everyone agrees that it's a great move for building maximal upper body pressing strength. The barbell bench press is one of the most polarizing exercises you can find. Grip Tip: The Secret to Safe Bench Press Technique Using your lats properly in this manner will not only spare you from shoulder injuries but will also help to increase the amount of weight that you can bench press. You then drive it back up toward your upper chest so that the bar follows a bit of an arced path, versus a straight up-an-down vertical path. To do this, you actually involve the lats a lot by contracting them to pull your arms in, as if you were holding two grapefruits in your armpits, as you lower the bar to your lower chest. The correct way to do the bench press is to tuck the upper arms into your sides more so that your upper arms form about a 45- to 60-degree angle with the sides of the torso. The correct way to do the bench press does NOT involve flaring the upper arms straight out to your sides as you lower the bar down to your upper chest. This isn't due to the bench press being a dangerous exercise, but due to so many people doing the bench press incorrectly. Unfortunately, the bench press has a bad rap for causing shoulder injuries. The bench press is the ultimate test of upper-body strength, and it's a great exercise to build impressive muscle mass in the chest, shoulders, and triceps. You want pecs that look great from top to bottom and side to side, particularly when it's time to take off your shirt at the pool or beach this summer. Achieving this requires well-diversified chest-training protocols-like the ones below. However, the pectoral muscles can be notoriously difficult to build up. From an aesthetic standpoint, a great chest isn't just big and massive-it's big and well-proportioned through the upper, middle, lower, inner, and outer sections of the pecs.īalance is critical here-you don't want your chest to be thick down low and thin up top, nor do you want a densely muscled chest that has no width or detail to it. Maintain the bend in your elbows.A big, well-developed chest is a sign of a true bodybuilder, and something every weightlifter wants.Open your arms until your elbows are lowered to the level of your torso and upper arms are parallel to the floor.In a controlled fashion, open your arms to open to your side.(If a spotter is present, signal the spotter for assistance by providing support where the upper arm meets the elbow.).This includes the back of the head, the shoulder blades/upper back, glute region/lower back, and both feet. Ensure you have a five-point body contact with the bench.The palms of your hand should be facing each other (inward).Elbows will remain in this slightly bent position throughout the entire exercise to keep arms rounded for the arc-shaped movement. Bring the D-handles upward directly over your chest while maintaining a bend in your elbows at an angle of approximately 10 degrees.Sit at the end of the bench and lie back so you are lying face up with feet flat on the floor.Grasp the D-handles on each side with a closed grip.(Keep in mind that when you lie down, your shoulders should be in line with the pulleys. Place an incline bench (angled 30 degrees) in the direct center of the cable crossover station.Adjust the pulley height on each side to the lowest level.Bench Press Flat Reverse Wide-Grip Smith.
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