BACK TO FITNESS ISSUES…THIS BLOGSITE RECOMMENDS STRONGLY THAT OGGIES DECREASE THE AMOUNT OF EXERCISE RELATIVE TO DIET TO ACHIEVE “IDEAL SHAPE”…TO THAT END THE QUALITY OF THE EXERCISE REGIMEN MUST BE HIGH…CORE ISOMETRICS, CORE WORKOUTS AND BODYWEIGHT WORKOUTS ARE THE “IDEAL FITNESS” REGIMENS…CASE IN POINT: READ THE EXCERPTS BELOW TO SEE HOW BENCH PRESS EXERCISES, IN THE GYM OR AT HOME CAN CAUSE INJURIES….
“Doing theis the gym equivalent of owning a pair of denims: pretty much everyone who does weight-training at any level will have had this chest muscle-boosting exercise written into their programme at some point. Targeting pectoralis major, this barbell exercise can allow the athlete to get to grips with serious upper-body weight-lifting.
But did you know this? The bench press is “widely reported as being the most common cause of shoulder injuries in the gym”, according to leading Australian sports physio Ulrik Larsen, writing in the new issue of. As Larsen explains, this exercise is rapidly gaining a bad reputation among sports scientists, for four compelling reasons:
- the standard flat bench is wrongly designed for the exercise, leading to…
- blocking of the scapulae (shoulder blades) during the press, which in turn leads to …
- excessive movement at the (shoulder joint); plus
- the weighted barbell restricts subtle but important freedom of forearm / wrist movement (pronation and supination), also leading to altered shoulder biomechanics
“The effect of most benches is to severely restrict the movement of the scapula, thereby artificially exaggerating the movement of the glenohumeral (main shoulder) joint. …
So, in the flat bench press, instead of the scapula and humerus moving synergistically, a kind of ‘lurching’ takes place, in which the point of the shoulder flicks in the opposite direction to the point of the elbow. This is catastrophic for all the fragile structures in the.”
If you or your client gets flat bench press but none from regular push-ups or press-ups on the floor, this article explains exactly why – and how you can correct both technique, muscle activation and the bench itself to turn the exercise from a disaster-in-waiting to a safe and effective way to develop chest muscle.from doing the
- how to modify the bench with simple and cheap equipment
- which shoulder stabilisers are being neglected (particularly serratus anterior)
- how the coach, therapist or personal trainer can deploy simple training aids to help the client practise and correct their muscle activation patterns in order to protect their shoulders while developing their chest”