Encyclopedia of Muscle & Strength by Jim Stoppani

Author:Jim Stoppani
Language: eng
Format: epub, pdf
Publisher: Human Kinetics

Big Bench Tips

Use these tips to help you lift more on the bench press:

Setup

Lie on a bench-press bench with your feet flat on the ground wider than shoulder-width apart. This helps to stabilize your body. Your knees should be bent at about a 90-degree angle.

Maintain a slight arch in your lower back throughout the exercise and keep your shoulders and glutes pressed into the bench. Keep your glute muscles tightly contracted during the entire exercise.

Grip

Take a grip that is slightly wider than shoulder width on the bar. To determine the best grip for your arm length, make sure that when the bar reaches your chest there is a 90-degree angle at the shoulder and the elbow.

Be sure to wrap your thumb around the bar. This prevents you from flexing the wrist back too much, which could decrease force production traveling through the forearm and therefore overall bench press strength.

Make sure you squeeze the bar as hard as possible. This creates a solid connection to the bar by allowing the force developed by the chest, shoulder, and triceps muscles to be more effectively transmitted to the bar.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.