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proper techniques in Weight training

proper techniques in Weight training

 1398/12/3 / View : 134 / Comment : 0 /

You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits...

proper techniques in Weight training
You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits — and may even lead to injury. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts. Here we have selected 3 of the best chest exercisesforbuilding muscle.
 
Barbell Bench Press
The barbell bench press is a classic exercise popular among all weight lifting circles. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program.
Barbell Bench Press Instructions
1.Lie flat on a bench and set your hands just outside of shoulder width.
2.Set your shoulder blades by pinching them together and driving them into the bench.
3.Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
4.Let the weight settle and ensure your upper back remains tight after lift off.
5.Inhale and allow the bar to descend slowly by unlocking the elbows.
6.Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
7.Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
8.Repeat for the desired number of repetitions. 
Barbell Bench Press Tips
1.Technique first, weight second - no one cares how much you bench if you get injured.
2.Keep the bar in line with your wrist and elbows and ensure it travels in a straight line. In order to keep the wrist straight, try to position the bar as low in the palm as possible while still being able to wrap the thumb.
3.If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.
4.Don’t worry about tucking the elbows excessively, much of this advice is from geared lifters using suits. 
5.Arching may be advisable depending upon your goals but ensure that most of the arch comes from the mid to upper back and not your lower back. If your lower back is cramping as you set up for the lift, you’re out of position and putting yourself at risk for potential injury. 
6.The bar should touch your chest with every single repetition. If you want to overload specific ranges of motion, look into board presses or accommodating resistance with chains or bands.
7.As the bar descends, aim for your sternum (breastbone) or slightly below depending upon the length of your upper arm in order to promote a linear bar path.
8.Intermediate and advanced lifters may use a thumbless or “suicide” grip but for the majority of lifters, it would be wiser to learn how to bench with the thumb wrapped around the bar at first.
9.Fight to the urge to allow the wrists to roll back into extension, think about rolling your knuckles toward the ceiling.
10.Experiment with grip width - if you have longer arms you may need to use a slightly wider grip. However, if you’re feeling pressure in the front of the shoulder during the exercise, you may need to widen your grip, improve scapular retraction, or slightly lessen the range of motion via exercises such as floor or board presses.
11.Squeeze the bar as tightly as possible to help enhance shoulder stability.
12.Some lifters prefer to tuck their toes while other prefer to keep the feet flat in order to optimize leg drive - experiment with both and see which one feels and allows for greater power production.
13.Ensure the shoulder blades remain retracted and don’t allow them to change position as you press.
14.The bar should descend under control and touch the lifter’s chest - no bouncing or excess momentum.
15.Think about trying to push yourself away from the bar instead of pushing the bar off of you.
16.Tightness through the upper back should be one of your main priorities throughout the course of the lift.
17.Ideally, use a spotter to help assist with the lift off in order to maintain tension through the upper back.
18.Keep the feet quiet throughout the lift and utilize leg drive by pushing your feet into the floor and squeezing your gluts to stabilize the pelvis.
19.Focus on pulling the bar apart or trying to “bend the bar” in order to activate some of the intrinsic stabilizers in the shoulder.
20.The gluts and shoulder blades should maintain contact with the bench throughout the entirety of the movement.
 
Cable Crossover
The cable crossover is agreat chest exercisebecause it stretches the pecs from the start position, hitting the outer pec muscle fibers. Your pulley position is determined by the area of the chest you want to target.
Mid Chest Cable Crossover
1.Attach a single grip handle to each side of the machine at armpit or shoulder level.
2.Grab both handles and stand between the pulleys.
3.Take a few steps forward and put your leading foot in front for balance.
4.With your elbows slightly bent, bring both hands together by moving arms in a semicircular motion while contracting your chest.
5.Hold for 2 seconds.
6.Reverse the motion and bring arms back until you feel a slight stretch in your chest.
7.Repeat this movement for your desired number of repetitions.
 
Dumbbell Bench Press with Neutral Grip
The dumbbell neutral grip bench press is a variation of the dumbbell bench pressand an exercise used to build the muscles of the chest. Utilizing a neutral grip while performing dumbbell bench press can help to alleviate some stress on the shoulder and elbow joints. Additionally, it can incorporate the triceps more than the typical dumbbell bench press by eliminating some of the elbow flaring involved in the movement.
 
Neutral Grip Dumbbell Bench Press Instructions
1.Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
2.To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top using a neutral grip (palms facing one another).
3.Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
4.Contract the chest and push the dumbbells back up to the starting position while maintaining a neutral grip throughout the duration of the exercise.
Repeat for the desired number of repetitions 
 
Neutral Grip Dumbbell Bench Press Tips
1.Maintain more tension through the pecs by not locking out the elbows entirely.
2.Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
3.Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
4.Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
5.Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position.
6.Imagine you’re trying to push yourself away from the weights rather than pushing the weights away from yourself.
7.If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
8.Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.
9.Keep your feet flat on the floor and don’t allow the lower body to move during the set.
 
References:
1.Weight training: Do's and don'ts of proper technique, Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/
2.Barbell Bench Press Video Guide, https://www.muscleandstrength.com/exercises/barbell-bench-press.html
3.The Ultimate Cable Crossover Guide For Maximum Chest Gains, https://fitnessvolt.com/cable-crossover-chest-gains/
4.HOW TO USE THE CABLE CROSSOVER CORRECTLY, https://www.muscleandfitness.com/workouts/chest-exercises/how-use-cable-crossover-correctly
5.Neutral Grip Dumbbell Bench Press Video Guide, https://www.muscleandstrength.com/exercises/palms-in-dumbbell-bench-press.html

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