A mistake in the incline DB press is to…
increase bench slope too far as this tends to reduce the role of the pecs major
An alternative to the decline press with barbell is…
wide grip dips as they have a greater range of motion
The use of dumbells…
- make it safer if training without a spotter
- allows for some manipulation of the effective shoulder muscle loads (e.g. wider arc downwards = greater eccentric)
- requires greater elbow flexor activity to stabilise elbow joint
The narrow bench press grip…
- increases triceps brachii stretch
- reduces pec major and anterior deltoid stretch
- is advantageous for people with shoulder impingement and shoulder instability
- further reduces the ROM when powerlifting
What is shoulder impingement?
When the acromion rubs against the supraspinatus and subacromial bursa
Poor chest development…
- may have too close of a grip
- could pre-exhaust chest with DB flies
Having a grip that is too wide will…
- reduce the range of the triceps brachii and the chest and shoulder muscles
- potentially load the distal clavcle to a greater extent
What grip should someone with posterior shoulder instability use?
a wide grip
An exaggerated lumbar arch…
- decreases the ROM necessary for a ‘full’ lift
The reverse grip bench press…
- places immense stress on the wrists
- will cause wrist injuries in place of shoulder troubles
Why do people place their feet on the bench?
in an attempt to minimise lordosis of the lumbar spine
Common errors when bench pressing
- lifting feet off the ground
- asymmetrical technique
- partial ROM
- lifting buttocks from bench
Absolute contraindications for bench press
- barbell bench press should never be performed alone
Relative contraindications for bench press
- shoulder or wrist injuries
