Looking to tone your upper body? Beautiful pecs, do you dream of it? Then you are surely including the flagship exercise, known to develop the pecs: the bench press.
But do you know how to execute it well? Learn the bench press to perfection with these 5 tips:
#1 Head, shoulders, buttocks: 3 support points
The head, shoulders and buttocks must necessarily remain supported on the bench. They allow to “block”. Without this stability, there is no strength.
It happens too often that the glutes come off the bench during the movement, in order to reduce the amplitude of the descent and to take too heavy. When pushing the legs, it is therefore essential to keep the glutes in contact with the bench.
#2 The arched back
Very often, everyone lies flat on their weight bench, assured that the arch of the back is dangerous. However, the hyper extension of the back decreases the travel of the bar (the distance that the load must make). The shorter this distance, the heavier it is possible to take.
#3 Low shoulders
When you take the bar out of the bar rest, immediately remember to pull your shoulders back. Keep your shoulders low and tucked in throughout the movement.
This is what will allow you to position your pecs forward, with the rib cage out. This automatically reduces the amplitude of the negative phase (descent) and therefore makes it possible to lift heavier.
#4 Feet on the ground
A powerful press doesn’t just depend on your pecs and arms. Plant your heels well in the ground to have solid support and thus lift the bar.
Your feet must be placed closest to your buttocks: the closer they are, the greater your arch and your pushing force will be.
#5 The curved trajectory
Lower the bar in an arc, following the shape of a “J”, from the high position, that is to say the starting position, to your nipples, 5 centimeters away. Reverse the arc to wind up the movement.
Moving the barbell in a straight trajectory, up and down, may reduce trajectory, but arcing increases muscle power and the load you can lift.
During the effort, remember to keep your elbows inside, close to the body. This way you reduce the load on your shoulders and engage the lats, increasing stability and strength.
