I hope everybody had a great weekend and your training is going well so far this week!
As my previous blog, I am discussing techniques of various exercises.
Here’s a few pointers for those of you unsure on bench press technique.
This is the ‘elbows tucked version’, which was originally popularised by power-lifters because it allows you to handle more weight.
1. Hold the bar with hands at shoulder width apart and squeeze and squeeze the bar as hard as possible (this helps protect the shoulders during heavy lifting)
2. Keep your head on the bench while squeezing your shoulder blades together.
3. Lower the bar to just below the nipple line. The upper arms should be at a 45 degree angle in relation to the upper body in the bottom position.
4. Accelerate the weight upwards in a straight line. Bench pressing like this is less likely to tear connective tissue surrounding the shoulder joint.
This version on bench press places less stress on the connective tissue in the shoulder and the Acromioclavicular joint (AC joint). This can be important to sports men/women such as Rugby players as they often experience shoulder issues.
Be very careful when performing any exercises, especially when the bar is loaded with heavy weight. One second of carelessness can result in a long period of injury!
Catch up soon
Love Beth xx
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