Logo Barbell

 

Lying position

 

First, the position we lie on.

The vertical line of the barbell should be near the nose, roughly between the eyes and the nose.

 

Foot treatment

 

Don't put your feet casually, especially the kind that is very relaxed.

We should step on the ground well and open our knees a little to both sides.

 

At this time, there should be a natural slight arch in the waist.

It should be noted that you should not deliberately straighten your waist, just maintain a natural state.

 

Handling the grip distance

 

The grip distance of the two hands can be based on your own comfort.

The forearm at the bottom of the movement should be as vertical to the ground as possible.

 

Regardless of the length of the grip distance, the two hands must be symmetrical.

At this time, the pattern on the barbell can serve as a reference.

By comparing with the hands, we can correctly grasp the distance between the two hands.

 

Exiting the bar

 

After there are no problems with body posture and grip distance, we start to exit the bar.

We should stop at the exit position.

 

We must ensure the most stable state of the three-point line here, because this is the support position without force arm and the least pressure on the joints.

This position must be stopped before falling.

 

Bench press

 

After the bar is out, be sure not to focus on the barbell and hands during the falling process.

Just support the forearm with the base of the palm and do the load-bearing column.

 

We should focus on the feeling that the barbell transmits to the elbow joint through the forearm, the load-bearing column, and let the barbell fall through the consciousness of dropping the elbow.

If these consciousnesses are well mastered, the forearm should always be vertical to the ground when viewed from the side, and finally push it up.