Making sure you're centered on the bench.
-Body sticks out the same amounts at both sides and the head should be right at the middle of the bench.
-Symmetric. Is better. Prevents injuries.
Posts tonen met het label Bench pressing. Alle posts tonen
Posts tonen met het label Bench pressing. Alle posts tonen
zaterdag 8 februari 2020
donderdag 8 augustus 2019
Safe bench pressing equipment and tips for bench pressing alone and or when bench pressing alone
1 Power rack
-Has holes for spotter bars
2 Olympic bench
-With long enough horizontal spotter stands, bars
3 Squat, bench rack
-With long enough horizontal spotter stands
In my opinion:
A power rack is the best and safest.
Very important for 1, 2 and 3:
Always put the spotter stands/bars at the right hight.
Very important for 2 and 3:
Make sure to get a version where the bar really can't get in between and bypass
the spotter stands, bars at the side of the bar holders.
Extra for 1, 2 and 3:
Make sure that the bar can't go over the bar holders for racking after the lift.
Also: If you change your grip from wide grip to medium or close grip, you very likely
need to put the bar holders higher, so that the bar can't go beyond the bar holders.
Tip for 1 and 3:
-You can use primitive measuring methods to put the bench right in the middle with the feet
or with the hands. And using a ruler is also possible, flexible ones are easier and better.
-And even better maybe you can make quality markings on the ground for the bench so it's easy to put the bench right in the middle.
-
Unracking alone is more dangerous and there's more chance of injury
I myself lay more under the bar for unracking, so that unracking goes better and is easier
and I don't have to go forwards as much. But there's also a downside with this,
you could hit the bar holders on the last part of the lift.
-Has holes for spotter bars
2 Olympic bench
-With long enough horizontal spotter stands, bars
3 Squat, bench rack
-With long enough horizontal spotter stands
In my opinion:
A power rack is the best and safest.
Very important for 1, 2 and 3:
Always put the spotter stands/bars at the right hight.
Very important for 2 and 3:
Make sure to get a version where the bar really can't get in between and bypass
the spotter stands, bars at the side of the bar holders.
Extra for 1, 2 and 3:
Make sure that the bar can't go over the bar holders for racking after the lift.
Also: If you change your grip from wide grip to medium or close grip, you very likely
need to put the bar holders higher, so that the bar can't go beyond the bar holders.
Tip for 1 and 3:
-You can use primitive measuring methods to put the bench right in the middle with the feet
or with the hands. And using a ruler is also possible, flexible ones are easier and better.
-And even better maybe you can make quality markings on the ground for the bench so it's easy to put the bench right in the middle.
-
Unracking alone is more dangerous and there's more chance of injury
I myself lay more under the bar for unracking, so that unracking goes better and is easier
and I don't have to go forwards as much. But there's also a downside with this,
you could hit the bar holders on the last part of the lift.
vrijdag 10 mei 2019
A thing about medium grip bench press and wide grip bench press according to my experience
According to my experience:
Light close grip (near medium grip) to medium grip is harder on the elbows
-There's more flexion of the elbow then with a wide grip
Wide grip is harder on the shoulders
By JK from South-Holland
Light close grip (near medium grip) to medium grip is harder on the elbows
-There's more flexion of the elbow then with a wide grip
Wide grip is harder on the shoulders
By JK from South-Holland
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