Bench press wrong action Bench press arch bridge is wrong?

April 25, 2023

For people who want to exercise the pectoral muscles, upper limb muscle groups, bench press has been the most common and most suitable training methods, but many people will use the wrong bench press posture to training, not only can not achieve the training effect at the same time there is an increased risk of injury, the following are the six most common errors in the bench press, together with the supervision of their own to avoid reducing the results of training.

Scapular instability

In the process of bench press, the scapula is in which the role of stability, if the scapula is not stable, it will make the shoulder in a state of internal rotation, shrugging, so in the training process will lead to shoulder injuries.

Wrong wrist posture

Wrist posture is the easiest thing for many people to ignore. Wrong wrist posture can compress the wrist joint and lead to wrist injuries. The correct grip is to make the barbell and wrist in a straight line, do not bend backward or forward, the correct posture to achieve good training results.

Incorrect bench press trajectory

Many people think that the bench press is a straight up and down movement, in fact, it is not. The correct trajectory should be a diagonal line, and the barbell should land close to the chest.

Moving the hips away from the training chair

Many people in the bench press training, because of the lack of strength will use the lower body strength to push the barbell upward, so in the training process, may therefore hurt the spine, so try to keep the hips on the training chair to avoid injury to other parts of the body.

Excessive shoulder abduction

Excessive shoulder abduction refers to when pushing up and down in the process, the angle between the arm and torso is too large, and beyond 90 degrees, which will lead to the shoulder in an unstable state, it is recommended that when the bench press to arm and torso angle should be maintained at about 45 degrees, in order to achieve good training results and reduce the risk of injury.

Too heavy weight

Many in the bench press training, are eager to quickly have a thick and strong pectoral muscles, so when doing training, will suddenly push on the heavier weight than before, when the weight is out of date, may lead to muscle injury, serious may most cause sports injuries, when the muscle will not only be injured must also take a while to repair.

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