Tip-Exercise-Bench-Press-the-Right
Here are some tips on the bench press exercise that right in order to avoid injury and to obtain optimal results: Use straight barbell bars, instead of the crossbar with a curled or bent. Make sure the barbell can be fitted and removed with a strong and secure in a stable barbell rack. Also make sure the pin and saddle installed correctly and safely. Determine height adjustable spotter barsesuaijangkauan your safety. If the rack does not have adjustable safety spotterbar then you shall be accompanied partner as spotter.Jika there, use the safety bar next to the retaining bar height adjustable barbell busungan as high as your chest. Spotter should stand higher than the position of the floor to make it easier to control barbel.Spotter to be more capable and more powerful than you lift weights barbelnya. If the barbell bar does not have a sign midpoint, use masking tape or tape to mark the midpoint. Once you lay down on a bench, try doing a bench press with no-load bars to make sure positions and movements are correct and secure. Do not be embarrassed to do this in the gym. Make sure both feet flat on the floor is wider than the second point of the shoulder. Both heels should be a straight line vertical or slightly ahead of the point lutut.Jangan to foot located behind the line of the knee and do not let the heels or soles of the feet lifted off the floor because it could result in a lower back injury while doing the movement. If your legs are too short, give pedestal with a stable barbell weight plate. Never put both feet are too close to each other and do not ever put both legs over the bench as destabilizing. Do not grasping the bars without the thumb because it will reduce the control of the barbell so dangerous. Hold the bar in full with all fingers, including the thumb. The ideal distance between two grips is 53 cm for men and 43 cm for women. Make sure the midpoint (already marked) bars are exactly in the middle. Starting the movement, the spotter should help lift weights using both hands before it is held upright above the chest. Inhale, then pull the shoulders back (so that the full contracted torso) and lower the barbell full control. Attach the barbell bar just below the nipple chest or pectoral muscles on the bottom line. Do not hold the bolt in the upper chest (upper chest) because it can make a shoulder injury. The second position of the lower arm (forearm) should appear perpendicular to the vertical when viewed from the side, front, or back. If not, then both hands grip the distance and direction of your arm or lowering the burden of wrong! Do not reflect the crossbar in the chest, just touch and lift it back to its original position while breathes with the chest muscles and grip equally strong, do not relax. On the last repetition, make sure the barbell lifted perpendicular new first returned to the shelf or held by spotter. Do not immediately lift and return the barbell to the shelf. Do not arch / puff back up excessively because it can result in a lower back injury. Some people do it because it can not lift weights or complete the reps. Concentration did the whole movement. Views must be perpendicular to the top, do not turn-noleh and do not press head to the bench to help boost.
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Excercise
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