On the surface, the flat bench press appears to be a fairly easy exercise but, in fact, on the competitive level, there's a lot of different little techniques that will maximize your press. Remember, you aren't a bodybuilder attempting to isolate your chest muscles. It is a total movement, and almost every muscle within your body is used to execute a power lifter-style the flat bench press.
When you invest in willing to bench, you will want to position your system within the best way to maximize strength and reduced the risk of injury. You will have to give attention to a number of things on your setup:
1. You wish to pull your back down and back as hard since you can. Consider attempting to touch your shoulder blades together.
2. Your chest must be all the way to possible. You'll want to arch your lower and upper back while making certain the sofa stays in touch with the bench. There should be space involving the lower back and the bench - at the very least enough for a person to slide their hand under you.
3. Foot Position. There are 2 (2) basic forms of foot position: feet in the front and feet tucked back. Each style has benefits and drawbacks. I have seen great benchers use both foot positions. You must take a look at each style and discover which works the best for your body style and the bench press technique.
FEET IN FRONT: This can be the most popular foot placement. This foot placement has two advantages. First, it puts you in place to create the maximum amount of leg drive. The 2nd advantage will be your wide base will be staying balanced through the entire lift. Your knees will be bent so that your upper and lower leg will likely be pretty close to an 80-110 degree angle. You will end up driving your foot forward so your toes need to feel the front of the shoe without your foot shifting the bottom. Make an effort to picture yourself employing the same force to perform a leg extension with the only difference being that your leg will continue stationary. The force you generate from leg drive will probably enable you to keep up with the lower and upper back arch and help transfer your total strength in to the lift.
FEET TUCKED BACK: This is a less popular foot placement technique. Discover flexible, it's going to be hard to get into this foot position. This foot placement doesn't enable you to generate all the leg drive force. It's also tougher to maintain your balance about the same lift. It lets you do, however, get one major advantage over the feet in front position. Feet tucked back position will allow you to experience a more aggressive arch. Having a bigger arch, you may shorten your range of flexibility.
When you invest in into position for the feet tucked back, you may probably be on the balls of one's feet. I have seen a couple of lifters in a position to get their legs back using their feet flat on to the floor, that is very rare. Your upper and lower legs will form around a 60-40 degree angle. You will want to drive your heels down while doing the same leg extension pressure.
A great liftoff man is worth his weight in gold. You want him to lift and convey the bar to you until you're in the best possible start position. I prefer in my start position being aligned with the bottom of my chest. Be sure that your liftoff man doesn't lift the bar excessive - that will open up your shoulder blades and call for out of the proper position.
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