Do you want to touch your chest in bench press?
When doing bench press, many people bend their elbows a little and lift them up immediately. I would like to ask here, is this bench press training meaningful? When we bench press, we always let the barbell fall on our chest, and even have to do a pause training. Only the whole bench press can maximize the latitude of our muscles and our strength level. Control the barbell bar, touch your chest and then push. Latissimus dorsi not only supports, but also "borrows".
Is bench press fast or slow?
Action speed has different functions and effects, and different training purposes have different requirements for action speed.
What kind of rhythm and speed is good for bench press?
The answer is: go up quickly and slow down.
These four rhythm points generally adopt the speed of 4 0 1 2 seconds, that is, the barbell falls to the ground for 4 seconds (slow extension). Push the barbell up quickly (fast contraction) without stopping at the lowest point, and then contract at the highest point for 2 seconds!
In bodybuilding, the speed of exercise is related to the distance. Generally speaking, short-distance movements, such as supine pressing, are relatively fast (1 ~ 2 seconds) when the active muscles overcome the resistance (weight) to do "centripetal contraction", which is beneficial to force and muscle contraction. It is relatively slow (2 ~ 3 seconds) for the active muscle to overcome the resistance and stretch back to do "centrifugal contraction".
Bench pushing technique
1 Triceps leverage, especially when pushing up.
With the help of the shoulder, the deltoid toe-in is more obvious, showing that the barbell pushes up and the shoulder leaves the bench plane, which tends to contain the chest.
3 the back borrows power, this appearance is not obvious, and the whole back is stiff.
4 The waist borrows power and arches upward. In severe cases, the platform press is arched downwards, and the upper inclined table press is arched into a flat plate. Those who know you ask you to borrow it, and those who don't know you ask you to show off your penis.
Forearm borrowing usually appears at the same time as three-headed borrowing. The barbell is particularly tight and the arm is stiff.
Feelings of bench press training
Warm-up is necessary. Even in the days before I lift the iron, I will spend five minutes doing some weightless movements on the back bike, such as hugging my arms, pushing my shoulders, swinging my arms, lifting my arms forward, relaxing my triceps, and drawing circles on my shoulders to warm up these parts. If I miss this warm-up time, then I will make it up twice. Now, I consciously warm up with a bicycle to relieve the inevitable muscle pain in training. These importance have been repeatedly emphasized, and with the growth of age, countless warm-up exercises become more important. After practice, I will also do some stretching for the corresponding muscle groups, especially the lower back and quadriceps femoris.
I was so obsessed with fitness that I never stopped even when I was on vacation. Now, if I don't particularly want to go to the gym, I won't be as stubborn as before. However, I still do some different forms of exercise every day, whether outdoors or in the garden.
In fact, the biggest problem is that after you miss a training session, you are likely to miss the second session and then the third session. Like everyone else, when I don't go to the gym for a cycle, it is relatively difficult to get back to the gym. -I'm not satisfied with myself.
Maybe during the training, you have noticed many key points in the training process. But when it comes to the spine, you need to pay special attention. Take me for example, when I am doing a heavy shrug, I will look down-I find this is also a problem for many trainers today. I usually hold a dumbbell of 100 kg in each hand, and this weight will directly act on the trapezius and shoulder muscles. When your head is tilted, the cervical spine is in an inappropriate position. Coupled with the existence of load, it is easy to cause disc herniation.
This is exactly what happened to me. The right arm was numb for almost two weeks, and the left pectoral muscle and triceps muscle were completely unconscious and gradually atrophied. I can lift 100 kg dumbbells on my left side, but I can only lift 20 kg on my right side. Before my neck got worse, I spent many years on protective treatment of this injury.