(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 ?
Part 1: Unveiling the wrong way - A cautionary tale
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. .
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 .
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