Many fitness people are always unable to control the barbell very well when they first start playing with the bench press. This state will only make the bench press effect greatly discounted, and the stimulation of the pectoral muscles will also be significantly weakened. So it takes a long time to work out full muscles through the bench press basically. But there are many people still do not take this seriously, think this just looks unsightly, but does not affect the final exercise effect.
Practice bench press want to exercise full muscles, the first thing to learn to isolate stimulate the muscle. If the barbell has been shaking in the process, then the bench press this action is not accurate. Thus, the isolation of the pectoral muscles will be low, then the stimulation of the pectoral muscles will be poor. How should i enhance the stability of the bench press and train out a fuller pectoral muscle?
1, start bar to pay attention to the skills
The first time to play the bench press fitness people directly push the barbell away from the bracket, this way for some small weight is not a problem, but if the weight is too large, then the starting bar will not be stable.
The correct position should be that we need to top the bar first and then start just. In other words, at the beginning, the barbell needs to be pushed in the direction of our head first, so that the shoulder blades can sink.
What are the benefits of pushing the barbell off the rest at this point, so that our scapulae are more stable? And the barbell will not be as shaky as it was at first.
2, grip position also need to master the skills
Although in doing a variety of bench press, half-lying can make the pectoral muscles more isolated, but half-lying also has certain disadvantages, such as wrist neutrality will be worse.
So starting from the wrist area, the barbell will appear to be continuously swaying. Therefore it is recommended that we practice the free bench press under training with a full grip as much as possible.
In addition to the need to completely grip him, the hands should also add some strength, so that the small arm tension, so that you can maintain the stability of the elbow as well as the wrist.
3, the bottom of the power skills
Many people in the bench press training process is not stable, in fact, the problem appears in the bottom of the bench press, in the bottom of the position is very difficult to send force. So it is normal for the barbell to shake.
And in the bottom of the force is required to use to explosive force, otherwise it is difficult to get up. However, explosive power is not everyone has, many people lack explosive power, so in the bottom can only rely on their own body dead up, then the process has a very high chance of barbell wobble.
The solution is that we need to carry out some special bottom explosive exercise, you can use a relatively low weight, in the bottom of the bench press to do a half-way explosive training. So that there is more than enough power to get through the process at the bottom of the bench press.
These are a few tips to make your bench press more stable, especially for some new fitness people, these few tips to fully appreciate, and also to use frequently. Only the very beginning to develop a good bench press habit, then later to do a variety of bench press training will be more and more stable. It will also be easier than others to exercise out of the full pectoral muscles, any training action at the beginning of contact, first master the correct posture and standard, and then the pursuit of the number and weight.