{'Bench Press Mistakes You Didnt Know You Were Making'}

 (Intrigues readers with unknown mistakes and solution)


Table of Content



Disclaimer 

The content posted on the GYMHOW website is only for the educational purpose . We do not advice to do it alone if u don't know that u are doing it correctly . We are sure that the all the content is true and do not volatile the privacy policy of the GOOGLE . All the words written in the article are not plagiarized , they are written with proper research and with there own intelligence . Before doing the exercise we recommend to consult it from your trainer . If any injury incurred GYMHOW will not be responsible for this . 


Introduction

The favorite all people want to do every time to grow there chest is BENCH PRESS . This exercise is the best exercise to grow your chest and look aesthetic . But people in hurry cannot may able to make proper connection between there mind there exercise which is must . In this article will be discussing  about the correct and wrong way of the bench press . How to do Bench press properly .Also be discussing about the side effects that will going to incur if u do your exercise in the wrong way . 
What are the necessary steps to follow while doing this exercise . At the end will be disclosing the article with some FAQ's . 
This exercise is also divided into two parts . Part 1 discusses about the wrong way and Part 2 discusses about the right way to maximize the gain of your chest . 



Why Proper Form Matter ?

Building a specific targeted muscle require proper form during the exercise . But a person as a beginner prioritize lifting heavy weights over proper technique . This can lead to disconnect between the mind and the muscle , which will further lead to hindering progress and increasing the risk of injuries.  Here's why proper form is paramount : 

Muscle Activation : The muscle get targeted more efficiently when a person perform  the exercise with a proper form . 

Injury prevention : Reduces the pain on the joints and ligaments . and also minimizes the strain and tear etc. 

Lon term Gains :  Helps to build the muscle consistently and continue reaping the benefits of the targeted muscle .   


Part 1: Unveiling the wrong way - A cautionary tale 







There are some necessary steps that people do not follow while performing there exercise . 

Explanation 

  • Flat Back Blues : They  lay down on the bench with there back straight .

  •  Head Games : Don't know the correct position of the head placement to the rod . This  can lead your entire body out of alignment.  

  • Grip Glitch : Hold there rod . And There grip is also wide . This lead to excessive stress on your shoulders . That results in rota-tor cuff injury .

  • Shoulder Slump : The main point people do not retract there shoulder which is most important part of every exercise .That is ' squeezing your shoulder blades together ' , compromises your upper back stability and reduces the ability to generate force from the chest .Because by doing it mitigates the discomfort that is linked with the upper back shoulders and upper body . 

  • The Painful Process : And the last point as there grip is wide this make pain on there shoulders rather then on the chest. .  


What will be effect of doing it in this way ? 

You will get tension on your shoulders instead of you chest . Also if your  muscle is not retract u cant able to pull the rod because your back will corner your chest . 

Part 2 : The right way to Bench Press Building strong and Aesthetic chest 










The correct way of the exercise is explained in the following point 


Explanation


  • Setting the Stage : Lay down on the bench at point your eyes perpendicular to the rod . 
  • Gripping with Perfection : Hold the rod with the life line of your hand with thumb crossing the rod as shown the image above. 
  • Shoulder Scapular magic : Now retract your upper back and make an arch of your back . 
  • Lowering the Grip : Close your  elbow to 45 degrees  towards your  chest  just below the nipples  as shown in image above . 
  • Maintain the wrist naturally  : Remember your wrist should be straight otherwise u will not able to lift properly ad put tension on your arm rather then your chest .  
  • The Pause and press : At The end pull the rod down to the lower chest of your body slowly and pull up straight .

 
This was the correct way of doing the exercise . By this way it will engage your chest . And increase muscle formation . 

Conclusion 


To conclude , the article talked about the right and wrong way of doing the exercise . The side effect of doing this exercise . How to ace the exercise . Whats the correct way of doing the exercise . And how to get maximum gain of your chest by doing this exercise . 




What is bench press good for?

The exercise is good of increasing the strength and build the muscle of your chest . This exercise also works for your triceps  and shoulders . 

What is a good weight to bench press?

There is nothing like the good weight for doing the exercise . The more lift consistently the more u lift the . U should aim higher of what u are lifting currently and this can achieved if break your failure sets at the every moment of your exercise . 

Should I touch my chest on bench press?

It is not recommended to touch your chest when u pull down the weight . You should train by letting the bar touch the pecs that is the lower chest of the body . This will put tension on your upper chest . 


Thank you










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