How to do bench press correctly

muscle building

bench Press is a basic exercise in weight training and is trained most frequently. As effective as the bench press is, with a wrong execution there is a risk of injury for several parts of the body. Since many - especially young - and inexperienced strength athletes want to achieve rapid success, is often ventured without preparation and without instruction to the bench press. In addition to minimizing the risk of injury, proper execution of the movement is crucial, especially for strength and muscle building. With the right technology not only larger weights can be mastered. It also helps to build a healthy muscle fiber and naturally strengthen the tendons.

If you want to do the bench press right, your attention must start as soon as you lie down. From the storage of the feet about the correct position of the head to the use of the buttocks and the optimal use of the shoulder blades, there are several details to note before the first weight can be restrained. As soon as you are right, it goes on with the question, where and how you should touch the pole. Especially important is the beginning of the sentence if you want to raise the pole and start the first repetition. What do your elbows and shoulders do during bench press movements and how do you put the bar down? There are a few mistakes that are made again and again in bench presses. It does not have to be that way. You train for yourself and for no one else. Therefore, you should pay attention to the correct execution of all movements when bench presses to avoid injury.

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The beginning: the correct attitude when bench presses

Place the towel on the bench and lay flat and even with your back. Your head should be positioned so that your eyes are not directly under the bar. Move a little towards your feet. Your feet need a secure hold. Place it approximately 30 ° from the body outward on both sides of the seat. If the feet are set too wide, it will quickly be uncomfortable for you. If you put them too tight, you will become unstable and could flip over. Newer makes have footrests that you can use. In any case, you must make sure that your lower back can not be overstretched. If you do the movements properly, the feet can also be on the ground. Your feet should never be in the air or parked on the bench. Both lead to an unstable situation. Pay attention to a relaxed posture during the whole practice phase. Your buttocks must always rest on the seat. When you lift it, you are not just falsifying the exercise. You risk especially injuries in the back and shoulder area. After you're right, focus on your shoulder blades. Pull them together and then push them down. This raises the ribcage and stabilizes your shoulder girdle. Always keep this state in the bench press. This allows you to create a natural arch in the lumbar region of your back and forms a solid base for the upper back muscles. This bench press technique is also called "shoulder joint retraction".

Correct execution in bench press: From the first to the last move

Without advancing your shoulder, now lift both forearms and grasp the bar with your hands. This has a smooth ring on both sides. A good clue is for you to place your ring finger exactly on the two rings. Now grip the pole with your thumb and rest it on the palm of your hand. There it remains throughout the entire process. In this way your wrist is least strained when bench presses. Here we go. Lift the bar straight up. It continues to touch the storage rails. In the second step, guide the pole over your thorax at the level of the nipples. This is very important. Carry out these two steps one after another. Never make a diagonal movement out of it. That would be your first mistake. Each repetition of bench press begins and ends with outstretched elbows. Lifting and dropping the bar is not included. It's best to pick a point on the ceiling where the pole's right starting position is. Take a beam or ceiling tile as a guide or invent something. This is the start and end point for each repetition of bench press. Now slowly lower the bar towards the chest and inhale deeply. Breathing is very important. Do not make the same mistake as many athletes who hold their breath while benching. That can be very dangerous. Provided the shoulder blades are still in the right position, you can pull the bar up to the chest. Be careful and slowly move so that you do not hit the pole on the chest. Small tip: Keep in mind during the downward movement that you will put the pole on your T-shirt and not on the chest. That usually helps.

Watch your elbows at the bench press and the right end

Your elbows should not flutter during bench press and make jerky movements. Ideally, the upper arms each form an angle of 40-60 ° to the upper body. The more the elbows are moved, the greater the risk of chest injuries. Your forearms should be at a 90 ° angle to the pole and ground all the time. This is not only the gentlest posture for your shoulders when benching. In this way, you also achieve the most efficient power transfer to the pole. If you put the cubes too close, then the bench press becomes an exercise for your triceps and shoulders. This is not only much more strenuous, it also carries the risk of injury in the shoulder area. If you are not sure, take a rod without discs and experiment with it until you find the optimal movement and posture of the elbows. Perform the movements of the bench press both downwards and upwards slowly and evenly. Do not over-ride your elbows. Leave them slightly bent at the highest stage. Walk to the chest with the bar only when the shoulder blades are in the correct position and the chest is pushed upwards accordingly. Otherwise you overstretch the tendons on the shoulder. If your anatomy limits you here, you can use the following tip as a guide: Go down with the pole until the upper arms are parallel to the ground. Then maybe the bar will not reach to the chest, but your sinews in the shoulder area will stay healthy. Analogous to the beginning, the removal of the rod is a separate movement. Do not do any diagonal movements here. Your muscles are exhausted. Press the pole up to your anchor point. If in doubt, get help from a partner. In the second step you put them on the shelf from there.