October 18, 2019, 07:59:31 AM

Author Topic: The most frequent technique mistakes - Bench Press  (Read 7161 times)

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1082
    • View Profile
The most frequent technique mistakes - Bench Press
« on: October 01, 2016, 03:18:03 PM »
This is part 2 of the series of 'The most frequent technique mistakes' Boris experiences while doing his tour.

You can read “Squat. Part 1″ here: http://sheiko-program.ru/sheiko-us-tour-2016-the-most-frequent-technique-mistakes-ive-noticed-part-1-squat

Part 2 will be dealing with 'the bench press':

1.   Incorrect breathing during bench press
2.   Lifting the barbell off the rack by themselves
3.   Performing bench press without pausing on the chest
4.   Bouncing barbell off the chest

Mistakes during bench press:
 
1. Incorrect breathing during bench press

Some athletes were doing 3-4 reps while holding breath in. Others were taking the air in during bar descent and were letting the air out during pressing.
During this exercise muscle tightness is very important – breathing out is recommended during maximum effort, and breathing in – during the minimal one.
When you’re training with heavy weights, there is chance you will miss the reps if you’ll breathe out too fast. Therefore you need to hold your breath while pressing. It will create necessary tension in the body and with tight upper-body muscles this allows us to handle big weights.

Recommendations
       
Perform bench press while holding the breath. You should get the breath in before starting the movement, and let the air out during the final part, when arms are locked out.
 
 
2. Lifting the barbell off the rack by themselves
Often many athletes try to unrack the barbell by themselves before starting the movement. Lifting the barbell off the rack by yourself diminishes arch in a torso and makes it harder to bring shoulder blades together.

Recommendation

Unracking weights of 80%+ intensity should be done only with assistant’s help.
 
3. Performing bench press without pausing on the chest
Missing pause on the chest during bench press can lead to development of a habit that will create troubles at the competition.

Recommendation

Every first rep in any pressing exercise should be done with a pause, others – can be done without one, but not bouncing off the chest either.

4. Bouncing barbell off the chest
Bouncing barbell off the chest is a common mistake. During such bench press one can injure his/her rib cage, especially if the weight is significant. No powerlifting federation allows bouncing during bench press.

Recommendation

Bar descent should go slow and couple inches before reaching chest it should slow down even further.

As last time we look what good technique in bench are.
To make a strong Bench, a good set-up i required and therefore this last part will look on how to arch your back!

A strong arch is something that takes a long time and requires a lot of practice. There are 3 different ways of arching your back, choose whatever fits you the best.

1. option



2. option



3. option



Tip: A technique mistake I (RB) personally see often see is people not lying properly with traps/rear shoulders. Point being, and as a result they lose tension and collapses after 1 rep.
Get a good angle were they are lying on traps and being able to 'pack' their shoulders together. Look at the photos for instruction.   



« Last Edit: April 18, 2017, 08:52:22 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

Scodina

  • Newbie
  • Posts: 15
    • View Profile
Re: The most frequent technique mistakes - Bench Press
« Reply #1 on: March 07, 2017, 05:51:23 PM »
any advice about hands grip position? Bulldog grip or parallel? how about the wrist?

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1082
    • View Profile
Re: The most frequent technique mistakes - Bench Press
« Reply #2 on: March 08, 2017, 04:10:13 PM »
any advice about hands grip position? Bulldog grip or parallel? how about the wrist?

which grip are you using now? do you have wrist problems?
"For one to press a lot, one must press a lot, comrade."

Scodina

  • Newbie
  • Posts: 15
    • View Profile
Re: The most frequent technique mistakes - Bench Press
« Reply #3 on: March 08, 2017, 05:04:10 PM »
any advice about hands grip position? Bulldog grip or parallel? how about the wrist?

which grip are you using now? do you have wrist problems?

I'm using from 2 weeks a bulldog grip and now my bench is less tucked in, trajectory is more fluid, I feel less the sticking point. I can say that now my bench is less triceps than before but more on pecs and delts.
What do you think about thise? my wrists are ok with thise hand grip position.
Is thise consideretion general or depends on individualbiometrics? Thank you

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1082
    • View Profile
Re: The most frequent technique mistakes - Bench Press
« Reply #4 on: March 08, 2017, 07:44:38 PM »
any advice about hands grip position? Bulldog grip or parallel? how about the wrist?

which grip are you using now? do you have wrist problems?

I'm using from 2 weeks a bulldog grip and now my bench is less tucked in, trajectory is more fluid, I feel less the sticking point. I can say that now my bench is less triceps than before but more on pecs and delts.
What do you think about thise? my wrists are ok with this hand grip position.
Is those considerations general or depends on individual biometrics? Thank you

I think, if it works better, then do that. Especially if the other kinds of grip-positions causes you trouble. I am normally very observant on my wrist and elbows. Consider watching the YT tutorial by Connor Lutz. Just search for him on this site.
"For one to press a lot, one must press a lot, comrade."