🚨 TUTORIAL CHEST EXERCISES
🔴 What’s the smallest, fastest piece of advice you can give somebody who’s just approaching the bench press, when you don’t really have the time to explain all the cues he’d need to keep in mind?
✅ Decline Flyes Proper Form
✅ Simply tell him: “push yourself away from the bar”.
What does that even mean? Well, as you can see from the drawing, when you’re pushing yourself away from the bar rather than just pushing the bar up, you’re keeping your shoulderblades tucked back together: this alone creates a strong upper back base from where force is generated and pushed up.
The upper back is tight & the chest is pushed out as a response, which equals to a strong & safe set up, especially for the shoulders, which don’t rotate forward & then potentially cause tendons to get pinched.
✅ Will he also arch his back without telling him? I don’t think so, but chances are he will (atleast to a degree) through that advice.
❌ Just pushing the weight up doesn’t really help much. This because people will want to push it all the way up and in 99.9% of the cases, they’ll lose their upper back tightness aswell, losing their scapulas adduction, therefore making their shoulders rotate forward and cause the nerves to get pinched without that much chest activation at all.
✅ BENCH PRESS TIPS👇:
Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it. You don’t need a spotter if you Bench Press inside the Power Rack as I do. If you don’t have a Power Rack, ask someone in the gym to spot you when you Bench Press. Then follow these five simple steps to Bench Press with proper form.
- Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
- Grab the bar. Put your pinky on the ring marks of your bar. Hold the bar in the base of your palm with a full grip and straight wrists.
- Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
- Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
- Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.