Quote:
|
Originally Posted by inemtsev
4) Learn to arch your back while benching, I personally did not know this before and my benchpress improved significantly within 1 month, once I learned how
Good luck!
|
Proper form Whilst Bench Pressing
The pressing phase begins as the weight is pushed toward the starting position. The lifter exhales as the muscles contract to control the ascent of the weight. The pressing phase concludes with the arms fully extended and the elbows locked. The muscles can only develop optimally if they exert controlled force through the entire range of motion.
Common errors during the press phase include: arching the back and lifting the feet from the floor. Arching the back is a cheating movement that is the result of a lifter attempting too heavy of a weight. The back arch allows the lifter to cheat by utilizing the force generated by the buttocks and hips to assist the chest in the lift.
The back arch places the bones and intervertibral disks at risk of injury. The back was not designed to arch in this exaggerated manner. When the lifter arches his/her back to compensate for a lack of strength, the intervertibral joints can sustain injury due to the combination of compressive and expansion forces simultaneously affecting the joints and disks.