Common Gym Errors: Bench Press

• Train more effectively
• Technique pointers

One of the most effective ways to improve your fitness is to incorporate a gym plan with resistance training. Bench pressing should be a vital component of this.

When done correctly, bench press will improve your strength and physique but there are many errors which you may encounter.

Hand Width

You should ensure that there is minimal pressure on your wrists and this can be done by checking the angle at the bottom of the movement. With the bar on your chest, your should blades should be squeezed together without any movement inwards of the wrists.

Most Olympic bars have indents that align with where most people’s hands fall.

If you're feeling pain in the wrists, then this is an indication that the weight is not being allocated correctly.

Range of motion

If you are not extracting the full motion then your muscles will not be getting the benefit of the exercise.

You should be aiming for at least 80% of the full movement meaning the bar is slightly above your breast bone.

A controlled movement is far better and means you can do more in less time by fatiguing the muscles quicker.

Weight on the bar

Going too heavy with the weight on the bar, in conjunction with the lack of range (previous tip) is a common error for beginners.

Ensure that the weight is manageable and you can generate a full range of movement before increasing the weight.

You should be aiming to increase the weight incrementally in 1.25 kilogram supplements. The challenge should be to maintain the same controlled repetitions with more weight; that way you are unquestionably getting results.

Speed / Tempo

There are multiple ways to gauge the tempo of your movement but the most effective is a consistent movement down and up.

Three seconds is ideal for making the muscles work to the correct intensity.

Anything under two seconds for each half of the movement is rushed. You can also concentrate on feeling the correct muscles contract and relax.

There are additional factors that you can use like breaking each repetition into four aspects,’ with a pause at the beginning and halfway point of the movement. This breaks up the motion and causes the muscles to work much harder.

5) Routine

Having a gym plan is undoubtedly the best way to ensure consistent results. One exercise or workout will not create the long term effect of a managed plan.

Furthermore, in today's age it's easy to get exercises demonstrated even as you're being coached by an online trainer.

Understanding the mechanics of movement and how to perform the exercises correctly is worth the investment of a fitness coach.

Through RYPT's online check-in system, I can monitor and provide feedback on your training sessions. All of this allows the ultimate personalisation of your fitness plan.

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Ross

Owner RYPT

www.RYPT.INFO