The wrong way of barbell fitness 1, the elbow is too high.

When you bench press, your elbows are facing your sides, and you put great weight on your shoulders and elbows. Looking down at your trajectory from above, you put the barbell on the clavicle instead of the sternum, which increases the moving distance of the barbell.

On the contrary, narrow the grip. Yes, your elbow is near your chest. From above, your forearm and your body are 45? That's right.

Step 2 play barbell

Don't use your body to bounce the barbell when you push down-it's a trick to make you push harder. If the weight is large enough, it may damage the chest.

If you have to use the body rebound barbell, then your weight is too big. Lose weight, let the barbell rest gently on your chest, stop and push.

3. Your scapula is not clamped.

Bench press is not just about pushing a barbell on the bench. You must keep a steady posture and make your movements as biomechanical as possible.

If you don't sink your shoulders, you will reduce the stress on your chest and your shoulders will bear most of the weight. And because your chest sinks, it will also increase the moving distance of the barbell and make you push less weight. Remember, when you do bench press, you must lock your shoulders and back.

4. No partner handed you a barbell.

If you lift the barbell yourself at the beginning of bench press instead of keeping your shoulders down, let your partner pass the barbell until you are injured and your shoulders are open. When you push the weight, your shoulders can't sink any more. So you need your partner to hand you the barbell. If you don't have a partner, please put down the bench press.

5. There is no pause when the barbell descends.

When you lift the barbell to the top, you must refuse to descend immediately.

Pause and wait 1-2 seconds. When doing bench press, you will give your body more stability and increase your overall muscle tension.

Step 6 be nervous about your leg strength

Don't fiddle with your feet, but let your feet build a stable fulcrum like roots. Similarly, keep your quadriceps and gluteus maximus taut to stimulate the tension in your body, so that you can lift more weight.

Another common mistake is when people put their feet on a stool? Stimulate the core muscles? . You know, bench press is a chest muscle training, not a core strength muscle group training action. If you want to build a strong upper body, focus on pushing more weight instead of using your abdominal muscles more. If you want to exercise your chest muscles and core strength muscles, you can try the spider posture-push-ups.

7. Injure your wrist

How you grasp the barbell will not only affect the quality of your bench press, but also damage your wrist. Don't lift the barbell too high from your wrist. Because your wrist will bend backwards, this will cause two problems.

First of all, you will lose your strength. From the side, the strength of your elbow and arm is not transmitted to the barbell in a straight line. Second, you will hurt your wrist, especially when it is heavy, because a heavy barbell will strain your joints and tendons. You should let the barbell go deep into your palm and keep your wrist slightly bent.

8. Lift your hips off the stool.

When you lift your hips and arch your shoulders and feet, you will transfer most of your strength to your spine. Please don't do this.

Always put your hips on the stool. Besides, it should be your upper back and thoracic vertebrae, not your lower back!

9. Raise your head when bench pressing.

Every time I see those people in the gym who look up when doing bench presses, I want to ask him? What is there to see? . You can't do this. Looking up will strain your neck and lose some strength.

Fourth, fitness precautions

You must learn to protect yourself.

Remember that fitness is for your own health, don't overdo it, and don't go too far, which will make your physical condition suffer and even get hurt! Don't lose more than you gain! You can ask the coach to recommend the training amount, arrange the training time or other contents reasonably.

Don't be afraid.

Newcomers to the gym can always see old gyms in the gym, all with thick arms and big waist, so they are afraid and have resistance to fitness. Please abandon this mentality, those fat people also changed from you beginners.

Proper use of equipment (action)

Fitness novices often have tired hands when doing push-ups, and their necks hurt when doing abdominal muscles. In a word, they seem to have exercised somewhere else. This is not a good thing. Irregular movements have no obvious effect on your training, which will increase your chances of injury. Please watch the video or seek professional guidance.

Get ready to warm up.

There are always people who start practicing at the gym, thinking that these are just a piece of cake. Then choose a heavier load, which may be when the muscle is strained. You can't learn this kind of exercise. You must warm up carefully before practice, and the exercise effect will be better after your body reacts.

pay attention to the diet

Fitness is to consume calories and muscles that you can lose, and you are also supplementing these calories and muscles when you eat, but eating is much easier than fitness, and the consumption of dozens of minutes of exercise will be made up in ten minutes of diet, so you should control your diet and not let fitness do nothing.

With goals and hopes

Do you want to lose weight, lose fat or gain muscle? With a clear goal, you will be motivated, you will find the right way, and you will become more and more energetic. Even if you don't have the conditions to go to the gym, if you have time at home, you can buy a small whiteboard to write down plans or projects and strictly implement them.