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  • Weight Training Technique Part41

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    larvitar2
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    The document provides instructions for properly performing the bench press exercise. It emphasizes establishing good form through focus on technique and using a fixed setup approach. It stresses that form is critical to prevent injury, and recommends using a training partner or video to ensure one's form matches what they think they are doing. It also notes the importance of a spotter to prevent reps from deteriorating and causing injury.

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    The document provides instructions for properly performing the bench press exercise. It emphasizes establishing good form through focus on technique and using a fixed setup approach. It stresses that form is critical to prevent injury, and recommends using a training partner or video to ensure one's form matches what they think they are doing. It also notes the importance of a spotter to prevent reps from deteriorating and causing injury.

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    © All Rights Reserved
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    2 views1 page

    Weight Training Technique Part41

    Uploaded by

    larvitar2
    The document provides instructions for properly performing the bench press exercise. It emphasizes establishing good form through focus on technique and using a fixed setup approach. It stresses that form is critical to prevent injury, and recommends using a training partner or video to ensure one's form matches what they think they are doing. It also notes the importance of a spotter to prevent reps from deteriorating and causing injury.

    Copyright:

    © All Rights Reserved
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    of 1

    BENCH PRESS

    your poundages back, you will destroy the new form tion is not 00%. Even a slight slip of concentration
    and start injuring yourself. can lead to lowering the bar slightly out of position,
    Once you know and can apply good technique or having one hand out of step with the other. Ei-
    in the bench press, drill yourself on a fixed setup ther of these will ruin your groove. This will make
    and approach-to-the-bar procedure. With the bar the weight feel heavier, make your reps harder, cause
    already loaded, approach and get positioned on the frustration, and risk injury.
    bench in an orderly, focused, serious and consistent
    manner. Spotting
    As seen from the side view of your bench press, A handoff to get the bar out of the saddles to com-
    get feedback from a training partner or assistant, or mence the set is the first valuable function of a spot-
    record yourself with a video camera. This is critical ter. During a set, as soon as the bar stalls or tips, one
    because the form you think you use is almost cer- hand gets forward of the other, or the bencher starts
    tainly not what you actually use. to arch or tries to lift one shoulder, then the spot-
    ter must act to prevent the rep deteriorating further
    and causing injury.

    To demonstrate exercise form clearly, the


    model did not wear a shirt, and weight
    stands and safety bars were often not
    used. This was only for illustration pur-
    poses. When you train, wear a shirt and
    always take proper safety measures—for
    all exercises.

    When applying chalk, cover each hand well, including the area
    on the inside of your thumb and index finger.

    Once you have mastered the new bench press-


    ing technique, you must still give 00% attention to
    ensure that you deliver perfect form on every rep
    you do. Never become overconfident and think that A rack pin being “locked” in so that it cannot come out of posi-
    you can deliver good technique even if your atten- tion during use.

    39

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