How does bench press reduce shoulder force? How can I improve bench press strength?

Five o'clock: one clamps the shoulder blades, like a table tennis ball in the middle of the back shoulder blades; The second shoulders are not vertically sinking, but sinking in the direction of the torso; The three drop points are well mastered, such as under the flat breast, the upper oblique clavicle, and if it is too high, the deltoid triceps muscle will compensate; The four elbows point and open at an angle, too much of the deltoid muscle compensates; The five thoughts, imagining to bend the rod, the mind, the hands, forearms and the core are used to maintain stability, from the beginning of the movement, the mind will start to recruit the pectoral muscles, and then the pectoral muscles continue to tense.

Bench press should reduce the shoulder force in this way, using the technique of holding the barbell in the palm of the hand, keeping the forearm perpendicular to the palm, what must be learned is to sink the shoulder, when pushing the barbell upwards, the shoulder can not be suspended, and then there is the clamp back, the shoulder blade is measured inward, and the natural shoulder force can not be so free.

That is, when you push upwards, your shoulders should sink as low as possible. It is as close to the ground as possible. Doing so also limits your shoulder range of motion, so as to achieve the purpose of reducing shoulder force.

What we have to learn is to sink our shoulders and not hang them when pushing the bar upwards! The shoulders are sunk downward, which limits the range of motion of the shoulders but reduces the shared pressure on the shoulders.

The bench press is the most classic chest abuse action, and the powerful free equipment ensures the tempering of the chest muscles at all angles, but many friends can not complete a perfect bench press, and the most important problem to be solved is that when using the chest muscles to exert force, the shoulders and arms compensate too much, to put it simply, the pressure is not perfectly bombarded to the pectoralis major muscles.

Before training, you need to learn the force feeling of this muscle, improve the innervation of the nerves, and after finding the feeling, you will feel different when doing this training action, then you can use some small weight training to avoid excessive compensation.

How does bench press reduce shoulder force? I think this is mainly a kind of physical relaxation, and there is also a kind of physical aspect that does not exercise, and the bench press is mainly so. Don't use more than money in your hands and arms, as this will reduce the force in your shoulders.

If you want to reduce the force in your shoulders, I think you need some skills, and then I think if you want to reduce it, you can improve your movements.

Using the technique of holding the barbell in the palm of the hand, the forearm is kept perpendicular to the palm of the hand, which is easy to understand, that is, the position of the straight punch in boxing, remember that the wrist is easy to hurt.

The positive grip is standard and generally does not put too much pressure on the shoulders.

Tighten the shoulder blades and tighten the core.

Clamp the shoulder blades. Then practice makes perfect. Find a sense of power.

Strengthen the posterior shoulder bundle and shoulder training.

In the bench press, the angle between the upper arm and the torso of the body is about 60 degrees.

1. Don't shrug your shoulders when doing bench press: The reason why Zhikai will put this point in the first point is because this point is very important to us, and many of us feel shoulder pain when doing bench presses, a very important reason is because we shrug our shoulders when doing problems. Therefore, when we do bench press, we need to control our shoulders, not let our shoulders shrug, and try to sink our shoulders as much as possible.

In addition, we also have to know that in the process of doing bench press, the movement trajectory of the barbell should be straight up and down, and it is better to fall on your chest when falling.

2. When doing bench press, the big arm is slightly adducted: what we have to know is that if we do bench press like this, then our shoulders will be greatly compressed in this situation, which will increase the possibility of shoulder injuries in our several fierce fights. Therefore, when we do bench press, it is better to let our big arms slightly inward, roughly at about 70 degrees with our torso, but not at 90 degrees.

Improving the level of bench pressMany novices are very keen on the exercise of the pectoralis major muscle, and the bench press ability has significantly improved when they start exercising, but after a period of time, they will basically stop moving forward and are very depressed.

How can I reduce shoulder involvement when bench pressing? What to look out for?

In fact, fitness is also different stages have different tasks, we remember when I first started fitness, the most important thing I learned was how to control the equipment, some equipment has a fixed trajectory, which is good to control, like barbells and dumbbells, which need to control the movement trajectory and force by themselves, which is still not so easy to control for a novice.

The bench press is the first feeling I came into contact with, and like many fitness whites, I couldn't find a sense of force at the beginning, and I was also injured, like many people, the injured is the shoulder, and shoulder injuries during bench press are common to many people.

To avoid injury in the bench press, we should not challenge the big weight in the novice stage, the most important thing is to learn the action, and the first step in learning the action is to control the empty barbell bar, what is its movement trajectory, we must stabilize the barbell bar, there can be no too much shaking, and at the same time our movements must be in place, if we develop the strength of the arm to exert force at the beginning, then it is more likely to be injured when adding weight in the later stage.

At the beginning, it is not easy to push the barbell up when doing the bench press, knowing that you find that the feeling of the bench press is not very good, and then the force on the shoulder seems to be a little greater, which means that you are on the right track, you need to do more professional movements, in a novice contact with fitness, in fact, there is no need to talk too much about the action, just a few simple ones, say too much and not necessarily remember, remember not necessarily be able to experience.

When you find that the tingling sensation in the shoulder is obvious, you must pay attention, you must avoid your shoulder injury, the reason for the shoulder injury is because of the excessive force and pressure in your shoulder, to reduce the burden on the shoulder, you must do four words: heavy shoulder clamp back.

In fact, these are two phrases, the first is to sink the shoulder, not only in the bench press, but also in many upper body training we need to pay attention to the shoulder, so as to protect our shoulder, but also to make the sense of force better.