Introduction
The barbell bench press is a well – known and widely – practiced exercise among fitness enthusiasts. Many consider it a simple yet highly effective pectoral training movement. However, despite its seemingly straightforward nature, performing it correctly requires attention to numerous technical details. For novice fitness – goers, a common issue is the inability to feel the activation of their pectoral muscles during the bench press.
Mistake 1: Overweight Training
One of the prevalent mistakes is choosing an excessive amount of weight for training. This is a basic error made by many. Some individuals, driven by the desire to show off their strength or gain envy from others, select weights that are beyond their current capabilities. This often leads to incomplete movements, where they can only perform half of the bench – press motion. Even with a spotter, it can result in an exhausting experience for both the lifter and the helper. In the realm of fitness training, this practice is rather ill – advised. Using too much weight not only makes it difficult to engage the pectoral muscles effectively but also increases the stress on the shoulders and elbows, thereby raising the risk of injury.
Mistake 2: Elbows Too Open
Upon careful observation, it can be noticed that many fitness practitioners have their elbows flared out widely during the bench – press movement, not keeping the upper arms parallel to the shoulders. To achieve a better pectoral muscle activation during the bench press, it is advisable to maintain an angle of approximately 70 degrees between the arms and the torso. If this angle reaches 90 degrees, it is not conducive to proper muscle engagement and may also put additional strain on the joints.
In conclusion, being aware of and avoiding these two mistakes can significantly help in enhancing the feeling of pectoral muscle power during the barbell bench press and reducing the likelihood of injuries during the exercise.
