When it involves getting a greater, safer bench press; there’s one little trick that may be sure you get the biomechanics of the train down whereas defending your shoulders. It all begins with a easy little head elevate.
By permitting your head to come back off the bench 1-2 inches on the eccentric and again down into the pad on the concentric, you might be initiating the right counter-force essential to drive the dumbbells up extra powerfully. This may also naturally preserve your shoulders again, a part of correct biomechanics, and permit your chest to take over the work being completed and leaving your shoulders out of it.
Remember, when the shoulders lead the motion and your chest caves on the concentric, you might be shifting the brunt of the work from the chest to the entrance delts. If you desire a larger, stronger chest and need to preserve your shoulders wholesome, you must permit your chest to dominate the motion.
Before you say that this small head elevate will pressure your neck, I’ll observe that as a bodily therapist, I see far much less pressure on the neck with lifting your head 1-2 inches as in comparison with if you happen to had been to drive your head into the pad whereas remaining in fixed contact. Driving again into the bench together with your head, forcefully, is what’s going to put undo pressure in your neck.
So subsequent time you bench press, give this head elevate a try to discover how nicely you recruit your chest and take away your delts from the equation.
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Jeff Cavaliere MSPT, CSCS served as each the top bodily therapist and assistant energy coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is an authorized Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
