Hello Ziddis! We all know strength training is a super important part of our fitness journey. This is where the real work happens that not only reflects in the mirror but your daily errands. However not knowing how it should be done causes issues that can result in injuries. These injuries could be minor like a sprain or major like a slip disc. Hence it is important to check your arc especially when you do bench press. Here is how you can make sure to stay safe and have the right arch for various types of bench presses.
Importance of Doing Bench Press
The bench press is a pillar of strength training focusing on chest development. It works on multiple muscle groups like chest, shoulders, triceps and also wrist strength. This makes it a compound exercise and a key to building a great upper body. But there is something to consider as you get started. The arch in your back during a bench press. This isn’t about lifting heavier but creating stability, balancing the weight and reducing strain on your shoulder, spine and elbow. Knowing and maintaining the arch will yield more benefits for your chest training while keeping your joints safe.
Incline Bench Press Exercise
The incline bench press refers to the position in which your body is inclined forward. Incline bench press targets the upper chest area helping in building a fuller and more defined chest.
Best Arch: Maintaining a slight arch that ensures your shoulder blades are retracted and stable to reduce undue strain on your shoulder could take you a long way and prevent injuries.
Decline Bench Press
The decline bench press helps build the lower chest. In the decline bench press, you lean all the way backwards with your legs elevated. This minimizes the strain on shoulders as compared to a flat or incline. Best Arch: Make sure the natural curve of your back rests well adjusted on the bench. This allows you to focus on isolating the chest.
Flat Bench Press Exercise
The flat bench press is the most common variation and is done lying on your back. Flat bench press helps target all chest muscles, tricep and shoulder. It is also less injury-prone.
Best Arch: Keeping your back flat and parallel to the bench creates a shorter range of motion. This helps you lift heavier and keeps your shoulder safe. This arch also helps the proper distribution of weight evenly across your body.
Barbell Bench Press Exercise
The barbell bench press is as classy as is effective. It allows progressive overload and helps you grow stronger and with steady gains. It engages pectoral muscles or pecs.
Best Arch: Lie on the bench with your back straight and parallel to the ground. Keep your feet well-placed on the ground. This way you can reduce strain on your shoulder and create a stable base for your Barbell.
Takeaway
Whatever form of bench press you do whether it is decline, incline, flat or barbell, make sure to maintain your arch and body angle. This will help you stay away from injuries while keeping the weight right where it needs to be affected. Make sure you pack your gym bags with your favourite protein shaker, loads of water and a towel for all the sweating.
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