trying to 'bend the bar' will create tightness in your shoulders and back, driving your heels into the floor will create tightness in your legs/glutes making you more stable, basically being tight will make your power output more efficient.i still can't get the bending the bar and driving heels into the floor thing down.
any thoughts on contrast training?
I posted this a while back. If you want shoulder health, I would strongly advise it.
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Use a closer grip. The angle between the humerus and your torso should not be 90 degs. I see this far too often. 50-60 is more workable.
Contrary to popular belief - it is not necessary to have the barbell drop down to nipple line during a bench press because:
1: Strength transference of around 15 degrees occurs with the bench press exercise, which means the barbell does not have to descend as deeply as the nipple line for complete muscle strength development;
2: If the shoulder capsule is excessively loaded (i.e. which may occur if the bench press finishes excessively low on the down phase and the BB hits the chest), shoulder impingement may occur. Shoulder impingement involves the humerus migrating upward in the shoulder capsule and causes compression of the subacromial bursa. Subsequently, tendons of the rotator cuff muscles (especially the supraspinatus), which should comfortably glide through the subacromial space and perhaps the biceps tendon, experience excessive loading (i.e. they get squeezed or impinged) between the head of the humerous and the acromion and develop tendinopathy. In resistance training exercises, the primary mechanism for shoulder impingement involves poor scapula control and glenohumeral instability;
3: In addition, we are trying to teach movement efficiency and alignment. So, the only time you would lower it nipple line id if you are a power lifter (as they are the rules).
Odd a closer grip really hurts both my shoulders. When I say hurt I men in an injury sort of way. Wtf
The grip width depends on the length of your arms, those with longer limbs will have a wider grip than the rest. How close are you talking?
The grip width depends on the length of your arms, those with longer limbs will have a wider grip than the rest. How close are you talking?
Not always. You find a lot of long armed people that do better close grip for some reason.
I generally put my hands an inch or so inside that outer marking some bars
have. No pain.
When I bench say a handwidth from the middle it hurts.
I am 5'11".
I seem to be the opposite of the rule. When I bench normally my forearms seem to be nice and perpendicular. Whatever angle they get going closer does not seem to be good for me.
when you lay down, and bench with your arms at the lowest point of the eccentric movement (ie; near nipple line) where are you upper arms in relation to your torso (right angles or 45-60 degrees?)
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