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How to do the Best bench press in china correctly
The Best bench press in china is a good exercise for upper body, especially chest, anterior deltoid and triceps. But it is easy to cause shoulder pain when you do this. So you will have sports injury if you are not careful.
Now let's learn about the four common mistakes in the Best bench press in china.
The Best bench press in china error 1: shoulder blades are not tightened during the whole movement
You should feel your shoulder blades pressing inward, such as holding a pencil.
In this way, you can exercise your chest muscles more, instead of compensating for your anterior deltoid muscles.
If your shoulder blades are not tightened inward, your shoulder head will rotate forward, which will affect other shoulder rotation muscle groups.
So you need to keep your shoulders down, away from your ears, and then clamp your shoulder blades together. When you are exercising, you need to build up your shoulder blades. Never open your shoulder blades or loosen them when your hands are down.
If you are not good at this sport, you can do the following actions.
Lift your forearm, palm up, and then rotate your forearm while clamping your shoulder blades. Feel the rhomboid muscle between the shoulder blades clamped.
The feeling is the same as that of lying on the bench. So you can do this first to find the feeling, and then do the the Best bench press directly.
The Best bench press in china error 2: the waist is not arched
When your waist is arched, your shoulders can be rotated outward throughout the process, and your shoulder blades can be more easily clipped inward.
Let the waist arch not simply let the waist arch, but by clamping the shoulder blades and lifting the chest, so that the waist can naturally arch.
The Best bench press in china error 3: wrong hand position
If you spread your arms at 90 degrees and lift the barbell vertically up and down, it will do great harm to you.
Increase the pressure on the clavicle.
Increased shoulder torque.
Your elbow moves at 75 degrees, so your elbow will be closer to your body and safer.
The Best bench press in china error 4: elbow not under barbell
The elbow is not aligned with the hand, that is, it is on a vertical line.
This will make your elbows and shoulders harder.
If you hold your hands wide, your forearms will be out of position, which will increase the pressure on your shoulders.
If you hold your hands narrowly, your forearms will be out of alignment, which will make the triceps exert more force.
You should pay attention that your elbow should not be too close to your body, so it may not be under the barbell.
In order to make your movements more accurate, you can use video to record your movements and then make your own corrections.
Summary of the Best bench press in china:
During the whole process, the shoulder blades should be clamped and not loosened.
Lift the upper back slightly instead of directly lifting the waist. This can be achieved by contracting the shoulder blades and lifting the chest.
Start to move at the height of the breast nipple, and then the track is a little curved, not straight up and down.
Make sure your elbow stays under the barbell. Adjust your handshake spacing and elbow angle to complete this action.