Introduction
For many fitness – enthusiasts, especially those new to bench pressing, the barbell often shakes during the exercise. This instability not only reduces the effectiveness of the bench press but also weakens the stimulation of the pectoral muscles. Some may not take this seriously, believing it only affects the appearance and not the final exercise results. However, to train full and well – developed pectoral muscles through bench pressing, it is crucial to enhance the stability of this exercise.
Starting the Barbell: Pay Attention to Skills
When new to bench pressing, some fitness people directly push the barbell away from the bracket. For light weights, this may not be a problem, but with heavier weights, the starting movement will lack stability. The correct way is to first top the barbell and then start. That is, initially, push the barbell in the direction of the head so that the shoulder blades can sink. By pushing the barbell off the rest in this way, the scapulae become more stable, and the barbell is less shaky compared to the wrong way of starting.
Grip Position: Also Require Skill Mastery
While half – lying positions can increase the isolation of the pectoral muscles during various bench presses, they also have drawbacks, such as worse wrist neutrality. As a result, starting from the wrist area, the barbell may continuously sway. It is recommended to practice the free bench press with a full grip as much as possible during training. Besides fully gripping the barbell, some strength should be added to the hands to tension the forearms. This helps maintain the stability of the elbows and wrists.
Bottom – Force Skills
Instability during bench press training often lies in the bottom position of the bench press, where it is difficult to exert force, causing the barbell to shake. Exerting explosive force is required at the bottom; otherwise, it is hard to lift the barbell. However, not everyone has explosive power. Many people lack it and can only rely on their body strength to lift the barbell at the bottom, increasing the likelihood of barbell wobble. The solution is to conduct some special bottom – explosive exercises. You can use a relatively low weight and do half – way explosive training at the bottom of the bench press. This ensures sufficient power to complete the movement at the bottom of the bench press.
These are some tips to make bench pressing more stable, especially for novice fitness people. It is necessary to fully understand and frequently apply these tips. Only by developing good bench – pressing habits from the very beginning can one achieve more stable performance in various bench – press training in the future. And it will also be easier to train out full pectoral muscles. When first starting any training action, master the correct posture and standards before pursuing the number of repetitions and weight.
