As Monday is known as “International Chest Day”, we want to make sure you've got a
handle on that bench press!
While the bench press is not
the only way to work the chest, it has definitely proven to be a popular
choice.
We've consulted our PT
Director, Leslie, to take us through the basic dos and don’ts along with some
alternatives so that you can work those pecs out in style!
When you first sit down on the bench, for
a basic bench press, what’s the first thing you should do?
·
Make sure there
are safety clips on the bar keeping plates in place
·
Head, between
shoulder blades, low back are all touching the bench and both feet are on the
ground
·
Hands are
slightly wider than shoulder width on the bar
·
Bar is directly
above chest
·
Grab a spotter if
needed – trainers on floor!
What’s Wrong With The Press On The Left?
·
Humerus is
internally rotated and horizontally abducted in the glenohumeral joint –translation
= arm is not in proper position in the shoulder joint making you more
vulnerable to injury.
·
This incorrect
positioning may be why your shoulders hurt when you bench – when the shoulder
is in this improper position under load,
it puts extra stress on the joint that it is not built to withstand.
What’s Great
About The Press On The Right?
·
Tucking your
elbows in and setting your shoulder blades down and back will put the shoulder
joint in a better position (aka no injuries), and also helps to engage your lats
too, helping you load more on your bench!
No Bars Available? Here Are Some Great Alternatives!
Regular Dumbbell Press
Alternating Dumbbell Press
Neutral Grip Dumbbell Press
Incline Dumbbell Press
When Monday rolls around, you’ll have the best looking
press out there!
