The Big Three - Bench Press, Deadlifts & Squats

Die grossen Drei - Bankdrücken, Deadlifts & Squats 1

In connection with strength training and fitness, one point is repeatedly raised: How should you do the individual exercises correctly? For many strength athletes are the classic deadlifts, squats and the bench press with the barbell disciplines, with which they want to impress. Are you one of those who change the process, when the strength wears off or when the shoulder announces itself? Do these scams bring you any advantage? Have you ever considered the synergy of mind and body or muscles in this context? Often too high weights are taken and - especially at the end of the sentence - the movements are falsified. Not only can this have devastating health effects. Injuries in the joints, tendons and muscles can occur. Such a procedure has another negative aspect: muscle growth is inhibited rather than promoted. These two disadvantages are exactly what you do not want. There are no benefits. How should you handle it now? Do you want to be picky? Is weight really that important? Below you will learn all about the most abused exercises. You'll learn how to do the "big three" deadlifts, squats, and bench presses with a perfect technique that can significantly improve muscle growth.

The squats (squats)

If there is any exercise that distinguishes serious strength athletes from bicep enthusiasts and recreational abilities, then it is squats, You will rarely find yourself in the gym watching a person perform really hard buttock and calf exercises just to be in shape during the summer. This exercise is too difficult. That is why it is so rarely performed. If you do the squats correctly and continuously, this exercise can change your entire physique. You're not just training the entire lower body. Even the upper body has to work hard at the Squats. This also strengthens the local muscles, especially in the arms and upper and lower back. There are many false announcements regarding squats. Very common is the assumption that squatting with parallel legs would break your knees. This is not correct. Such comments usually come from poorly trained coaches and athletes. Properly executed, the parallel position improves the safety of the knee joints. In addition, the Full Squats (full squats: from squat into the stance) strengthen your buttock muscles and thighs, including the quadriceps. The muscles and their tendons become more powerful, which in turn is critical to the stability of your knee joints. Half Squats (half squats with outstretched legs) only partially train the mentioned muscle groups. This can lead to inequalities, which ultimately do not only pose a risk of injury to the knee. If you have knee pain while running the squats, then watch out for the perfect execution and take less weight. The latter is unimportant. The technology is crucial. Work on your flexibility. Squats from the deep squat are not the cause of the pain.

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This is how you do the squats properly
Keep your back straight. A hump to balance the heavy weight is dangerous. With that you only achieve short successes. In the long run, you will be harmed. Stand a little more than shoulder width and squat down. So you get a stable stand for a version with maximum intensity. You will get a good movement without losing weight. Your whole body will work to lift the weight. Make sure to extend your chest forward. Always press on your heels and avoid pushing your knees inward. It's okay to use your knees to sit upright. Find a fix point for your eyes that you focus on throughout the movement. So the head stays straight. All in all, it takes time to master the technique perfectly.

Bench press (Bench Press)

You certainly know that: Most often in a studio, it asks how much you can "push". The bench Press is the ego exercise par excellence worldwide. Few know that bench press has a huge impact on the growth of the chest muscles. This behavior has consequences. Many athletes risk their health for the alleged recognition of the colleagues, because the bench press can ruin your shoulders, especially. When bench press you have to pay attention to the correct attitude. First, your butt should be firmly on the bench and your heels on the floor next to the bench. In this way, the chest muscles are automatically loaded more and counteracted distortions in the movement. Avoid using your deltoids and triceps too much. Bench press is primarily an exercise to strengthen the pectoral muscles. Watch out for the right grip for a solid grip. In the bars are on the right and left often small rings. Put your ring fingers over these markers and you have an optimal grip in most cases. The hand gap is close enough to ensure complete movement. On the other hand it causes the maximum tension on your chest. Before you start the bench press, stretch your chest up and put the shoulder blades back. This creates tension in the upper body with a slight flexion, which additionally directs the force on the pectoral muscles. But do not overdo it with the bow. Leave this to your body, which assumes a natural bow attitude by putting on the shoulders. You really do not have to do anything at all. Especially with heavy weights you should pay close attention to it. If possible, use a training partner for bench press who pays attention to the correct execution and offers you support in a heavy set.

Deadlifts

Only surpassed by the squats Deadlifts Another high-risk exercise with a huge impact on the muscles. You can also significantly improve your overall physique. The more perfect your technique becomes, the lower the risk of injury and the greater the potential for muscle growth. Deadlift claims almost every major muscle group in your body if you perform the movement correctly. Deadlift is therefore crucial for maintaining or shaping an athletic body. Primary deadlifts are intended for the (lower) back. Unfortunately, in the execution often cheated and the lower back bent. With the deadlifts you have to hold the area of ​​your lumbar spine straight. Otherwise, when lifting heavy weights off the ground, you can provoke severe disc injuries. Pull your shoulders back and stretch out your chest as you perform deadlifts. Concentrate on directing your gaze and thus your head straight ahead. Press your heels off and push your hips forward. This minimizes the risk of bending your lower back. You do not need to lift your shoulders in the end. The trapezius muscle is also trained so well by the deadlifts. During exercise, watch out for the muscles you are training. Especially the upper and lower back will be under tension during the deadlift.

Conclusion

Concentration is everything. Be honest with yourself and try to complete the squats, deadlifts and bench press movements as perfectly as possible. All great strength athletes have achieved so much only because they have focused on the proper execution of the exercises. By the way, this does not just apply to squats, deadlifts and bench presses.

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