If we have a certain understanding of fitness training, or have done fitness training for a period of time, then we should do barbell bench press during the fitness process.
But we should know that barbell bench press is still a difficult training action for many of us, because we need to pay attention to many details and encounter many problems when doing this action.
For example, if you have a problem, you will feel shoulder pain when doing bench press. For this problem, Bian Xiao wants to say that the reason why we have this problem when doing bench presses is probably because we have not done these two points.
First, when doing bench press, turn the arch back upside down.
What we need to know is that when doing a lot of training movements, we need to pay attention to such a point, that is, we need to hold our heads up and stand upright.
When we do barbell bench press, we also need this point, that is, we need to hold our heads up, chest up and abdomen in. Besides this point, we also need to bend our backs.
That is to say, when we do bench press, we should not only hold our heads up, chest up and abdomen in, but also keep our backs away from the cushion surface of bench press, leaving a gap.
However, we also need to know that although we want to cut back, we can't cut back too much. Generally speaking, there is a gap of about one centimeter between the backrest and the cushion surface of the bench.
The reason why we need to do this is because the reverse arch back can make our shoulder joint more stable to a certain extent, thus avoiding the phenomenon of shoulder joint pain when we do bench press.
Second, sink your shoulders and tighten your shoulder blades when doing bench presses.
If you shrug your shoulders and do barbell bench press, your shoulders will easily feel pain during bench press, and if it is serious, it will probably hurt your shoulders.
So when doing barbell bench press, let your shoulders sink, that is, sink your shoulders. If we want to do better, we should tighten our shoulder blades.
When we are doing problems, we can sink our shoulders and tighten our shoulder blades, which can not only effectively protect our shoulder joints, avoid shoulder joint pain or even injury, but also make our chest muscles work better and avoid the excessive compensation of deltoid toes to shoulder muscles.
In other words, if we can do this when doing bench press, we can better stimulate our chest muscles and thus have better training effect.