This is part 2 of the series of 'The most frequent technique mistakes' Boris experiences while doing his tour.
You can read “Squat. Part 1″ here: http://sheiko-program.ru/sheiko-us-tour-2016-the-most-frequent-technique-mistakes-ive-noticed-part-1-squat
Part 2 will be dealing with 'the bench press':
1. Incorrect breathing during bench press
2. Lifting the barbell off the rack by themselves
3. Performing bench press without pausing on the chest
4. Bouncing barbell off the chest
Mistakes during bench press:
1. Incorrect breathing during bench press
Some athletes were doing 3-4 reps while holding breath in. Others were taking the air in during bar descent and were letting the air out during pressing.
During this exercise muscle tightness is very important – breathing out is recommended during maximum effort, and breathing in – during the minimal one.
When you’re training with heavy weights, there is chance you will miss the reps if you’ll breathe out too fast. Therefore you need to hold your breath while pressing. It will create necessary tension in the body and with tight upper-body muscles this allows us to handle big weights.
Recommendations
Perform bench press while holding the breath. You should get the breath in before starting the movement, and let the air out during the final part, when arms are locked out.
2. Lifting the barbell off the rack by themselves
Often many athletes try to unrack the barbell by themselves before starting the movement. Lifting the barbell off the rack by yourself diminishes arch in a torso and makes it harder to bring shoulder blades together.
Recommendation
Unracking weights of 80%+ intensity should be done only with assistant’s help.
3. Performing bench press without pausing on the chest
Missing pause on the chest during bench press can lead to development of a habit that will create troubles at the competition.
Recommendation
Every first rep in any pressing exercise should be done with a pause, others – can be done without one, but not bouncing off the chest either.
4. Bouncing barbell off the chest
Bouncing barbell off the chest is a common mistake. During such bench press one can injure his/her rib cage, especially if the weight is significant. No powerlifting federation allows bouncing during bench press.
Recommendation
Bar descent should go slow and couple inches before reaching chest it should slow down even further.
As last time we look what good technique in bench are.
To make a strong Bench, a good set-up i required and therefore this last part will look on how to arch your back!
A strong arch is something that takes a long time and requires a lot of practice. There are 3 different ways of arching your back, choose whatever fits you the best.
1. option
http://sheiko-program.ru/wp-content/uploads/2014/01/Arch1.png
2. option
http://sheiko-program.ru/wp-content/uploads/2014/01/Arch2.png
3. option
http://sheiko-program.ru/wp-content/uploads/2014/01/Arch-Photo-31.jpg
Tip: A technique mistake I (RB) personally see often see is people not lying properly with traps/rear shoulders. Point being, and as a result they lose tension and collapses after 1 rep.
Get a good angle were they are lying on traps and being able to 'pack' their shoulders together. Look at the photos for instruction.
You can read “Squat. Part 1″ here: http://sheiko-program.ru/sheiko-us-tour-2016-the-most-frequent-technique-mistakes-ive-noticed-part-1-squat
Part 2 will be dealing with 'the bench press':
1. Incorrect breathing during bench press
2. Lifting the barbell off the rack by themselves
3. Performing bench press without pausing on the chest
4. Bouncing barbell off the chest
Mistakes during bench press:
1. Incorrect breathing during bench press
Some athletes were doing 3-4 reps while holding breath in. Others were taking the air in during bar descent and were letting the air out during pressing.
During this exercise muscle tightness is very important – breathing out is recommended during maximum effort, and breathing in – during the minimal one.
When you’re training with heavy weights, there is chance you will miss the reps if you’ll breathe out too fast. Therefore you need to hold your breath while pressing. It will create necessary tension in the body and with tight upper-body muscles this allows us to handle big weights.
Recommendations
Perform bench press while holding the breath. You should get the breath in before starting the movement, and let the air out during the final part, when arms are locked out.
2. Lifting the barbell off the rack by themselves
Often many athletes try to unrack the barbell by themselves before starting the movement. Lifting the barbell off the rack by yourself diminishes arch in a torso and makes it harder to bring shoulder blades together.
Recommendation
Unracking weights of 80%+ intensity should be done only with assistant’s help.
3. Performing bench press without pausing on the chest
Missing pause on the chest during bench press can lead to development of a habit that will create troubles at the competition.
Recommendation
Every first rep in any pressing exercise should be done with a pause, others – can be done without one, but not bouncing off the chest either.
4. Bouncing barbell off the chest
Bouncing barbell off the chest is a common mistake. During such bench press one can injure his/her rib cage, especially if the weight is significant. No powerlifting federation allows bouncing during bench press.
Recommendation
Bar descent should go slow and couple inches before reaching chest it should slow down even further.
As last time we look what good technique in bench are.
To make a strong Bench, a good set-up i required and therefore this last part will look on how to arch your back!
A strong arch is something that takes a long time and requires a lot of practice. There are 3 different ways of arching your back, choose whatever fits you the best.
1. option
http://sheiko-program.ru/wp-content/uploads/2014/01/Arch1.png
2. option
http://sheiko-program.ru/wp-content/uploads/2014/01/Arch2.png
3. option
http://sheiko-program.ru/wp-content/uploads/2014/01/Arch-Photo-31.jpg
Tip: A technique mistake I (RB) personally see often see is people not lying properly with traps/rear shoulders. Point being, and as a result they lose tension and collapses after 1 rep.
Get a good angle were they are lying on traps and being able to 'pack' their shoulders together. Look at the photos for instruction.