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  In countless training exercises, we all know that besides completing the exercise itself, core tightening and shoulder sinking are also essentials that cannot be ignored. However, there is such an upper body movement that requires you to use your lower limbs to drive during training. However, when countless friends do this movement, not only do they not use their lower limbs to drive, they also curl up their legs into the air.

  I believe you already know, we are talking about the barbell bench press that everyone is familiar with. If you did not realize the “existence” of the leg when doing this exercise, then it is recommended that you relearn the bench press.

  For most people, the barbell bench press is done as an upper body exertion exercise. Its target is the chest muscles, but if done correctly, it will become a whole body exertion exercise. You will use your legs. To drive and tighten the whole body, while stabilizing your shoulder straps. However, if the movement is improper, it can cause severe muscle imbalance and eventually chronic shoulder pain. And this will undoubtedly affect your daily activities.

  In today’s content, you will learn how to use good techniques to ensure a safe bench press, and maximize the value of the bench press to meet your various needs. This covers most of what you need to know, from reasonable adjustments to correct movements and postures.

  The initial adjustment of the correct bench press

  For any movement, the correct starting posture is essential for the correct movement, and the bench press is no exception. When you are lying on the bench, make sure your hips, upper back and head are firmly resting on the bench. Align your eyes with the barbell and make sure your neck is in the middle of the barbell to prevent injury.

  1. The position of the feet

  In any case, both feet are required to step firmly on the floor. In order to find the most suitable position for your feet, it is best to try them one by one.

  Under no circumstances should you lift your feet in the air or step on a stool. This will not only make you unable to drive with your legs, but it will also compromise the stability. These are things that must be paid attention to, because this is the prerequisite for you to start right next.

  If you lack hip flexibility, get some barbell plates and step on them with your feet.

  2. Hand posture and grip

  Just like the placement of the feet, the grip and the distance vary from person to person, depending on various factors such as the individual’s proportions, whether they have ever been injured, and the flexibility of the shoulder and wrist joints.

  It is recommended that most small partners take a medium grip. A wider grip is usually used by powerlifters in competitions, but for most people, this grip puts more pressure on the shoulders.

  No matter which grip you choose, make sure that your wrist is in a neutral position, not overextension, otherwise it will put a lot of pressure on your wrist. This method can lift more weight and generate more power.

  It is also important to use a solid grip so that your wrists are not so easy to overextend. The knuckles of the other 4 fingers should be behind the barbell, not underneath.

  3. Body tightness

  This may be the most important step, because it determines whether you can successfully complete the action correctly, and it is also the most overlooked step for most people.

  Tighten your body and prepare your body for bench presses to avoid injury and stabilize your shoulders, allowing you to get more benefits from every movement.

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  Action step-by-step explanation

  1. Tighten your shoulder blades (shrug your shoulders if you find yourself retracting your shoulder blades, you can try to sink your shoulders down at the same time).

  You can do this before holding the bar. In layman’s terms, it feels like you are trying to bend the barbell. This will further activate your latissimus dorsi and back muscles.

  Tighten the shoulder blades to force the core muscles, gluteus maximus and quadriceps muscles to participate in the action. Remember, the bench press is a full-body exercise! Before mastering the essentials, you may wish to practice with empty bars until you are proficient.

  2. Out of the bar

  If you have a partner to help out the bar is the best, this can ensure that the body is in a state of tension. If you can’t find someone else to protect? Don’t worry, there is another trick you can do by yourself.

  To maintain tension, lift the barbell from the rack with the strength of your back and waist. This can be done to stand tall and sink shoulders.

  In most cases, when you try to push up the barbell through your shoulders, your shoulders will also stretch forward, and you will find it difficult to return your shoulders to their original positions.

  Correct preparation for bench press

  1. Breathe properly

  In order to maintain stability throughout the bench press, the role of breathing should be used reasonably. Before the barbell goes down, take a deep breath and hold it. This can be done before the bar is lifted, or after the bar is lifted and before the barbell is lowered. When the barbell is lowered to the chest, it helps the whole body tense up.

  There are several different exhalation methods, and which one to use depends on goals and experience. One way is to exhale at the highest point of each movement when the barbell is stable. You can take another deep breath before lowering the barbell again, or you can exhale slowly as you push up the load.

  If you have the ability and the level of training is good, you can try to hold a few breaths at a time. Adjust your breathing at the highest point of the action, not at the lowest point of the action!

  2. Keep your body tight, lower the barbell to your chest

  In order to maintain tightness throughout the movement, keep the latissimus dorsi, other back muscles, abdominal muscles, buttocks and quadriceps continuously activated. For the tightness of the abdominal muscles, hips and quadriceps muscles are the easier parts, just squeeze them.

  Keep your back tight, imagine yourself wanting to bend the barbell, and pull it toward your chest muscles. When you actively bend the barbell, your elbows naturally come closer to your body.

  Do not open your elbows to 90 degrees, or even perpendicular to your body. This puts pressure on the shoulders and also puts pressure on the elbow joints. Keep your upper arms tense and form a 45-degree angle with your body. To control this, you can keep your latissimus dorsi tight by squeezing your armpits.

  Always control the barbell while lowering it to the chest. According to the physiological structure, the barbell should stop somewhere between your sternum and nipple. The forearm is perpendicular to the ground.

  Note: It is also very important to keep your head close to the bench during the entire movement to protect the cervical spine. People with insufficient shoulder flexibility and weak neck muscles will raise their heads during bench press. To avoid this, either reduce the weight and make sure to do it in the correct posture.

  3. Whole body drive

  Before the barbell touches the chest, the body transmits force through the ground to push the barbell up.

  When you start to push, step on the ground firmly with your feet and exert force on your heels. Feel your quadriceps, gluteus maximus, and abdominal muscles tense, so you feel more strength when you bench press.

  Push up the weight until it is completely locked, and tighten the shoulder blades at all times to prevent the shoulders from moving forward.

  4. Line of sight

  The line of sight was focused on a certain point on the ceiling. Look at the position where the bar is pushed. This can help you stay focused and tense. Watching the movement of the barbell during the bench press will affect your stability.

  These techniques can not only help break through the bottleneck period, but also avoid injuries during the continuous training process. Perform the bench press in the correct way, and you can continue to add weight to both sides of the barbell to hit your new record.

  Of course, because everyone’s anatomy is different, there will be many differences in skills, and you need to summarize and adjust yourself.

Shaker Bottle australia

  The first-class Shaker Bottle amazon, which satisfies all your protein needs.

  This Shaker Bottle amazon is the ultimate solution for all your protein needs. You can drink your favorite beverage with this spacious Shaker Bottle amazon. This Shaker Bottle amazon can hold about 700ml (24oz). The protein bottle keeps you hydrated because it is highly portable and can keep you alive for a long time, whether you are in the gym or in the Olympic Stadium. Brightly colored shakers can use blue. This Shaker Bottle amazon is suitable for holding hot and cold liquids. In addition, it can also be used to store pancake batter, milkshakes, smoothies, fiber drinks, egg mash, etc.

  Your perfect fitness partner

  This is a very easy-to-use cap opening system. The bottle cap ensures the safety of your protein shake. The liquid can be poured out through a small opening near the lid opener, or through a large opening that can be reached after opening the lid. Shaker Bottle amazon can maintain a mild liquid, up to 40%. If the liquid content exceeds the recommended temperature, Shaker Bottle amazon may deform and lose its shape and design. There is a built-in filter in Shaker Bottle amazon, which can filter out a large amount of solution. The twist and lock mechanism in Shaker Bottle amazon makes protein powder easy to store. In addition, Shaker Bottle amazon has a stirring ball that can help stir your solution.

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  Sturdy structure, better performance

  Shaker Bottle amazon is made of food-grade plastic to ensure the safety of the contents. Seal the top of the tank so that it leaks 100%-best use. The protection of the anti-cracking material guarantees its long-term use. The cover provides 100% sealing protection and leakage protection. This leak-proof seal also provides leak-proof protection during the mixing process to avoid loss of content. For a trouble-free cleaning experience, you can put Shaker Bottle amazon in the dishwasher because it is dishwasher-friendly.

blender bottle radian

  This is my second Shaker Bottle manufacturer. I like it! The first time I used it for three years, it broke. Because I accidentally dropped on the tiles from the second floor, I decided to order another one. I like the tightly held bottle cap, so even if you have a curious 2-year-old kid playing with the bottle and want to drink your drink, they won’t be able to open it.

  This is the best electric shaker bottle I have ever used. I have used it for a long time, and it will not become slippery or disgusting like other vibrators, when you finish your vibration. If I go out, if I just need to wash with soap and water, I will be fine. I can rinse it off without a brush or sponge until I can take it home and clean it properly. There is nothing worse than the old protein shake!

black blender bottle

  I am looking for a protein shaker bottle. Many people on Amazon have been saying that it will be easy to break. Seeing that this ghost blender bottle is much cheaper than other wines that have been reviewed 1,000 times, I picked it up.

  Good conformity, no leakage during vibration, easy to clean.

  The electric shaker bottle did appear on the shaker. The negative comments here must be unlucky, even though I did not use the electric shaker bottle because I mixed my shaker with our nutrition ball.

personalized blender bottle

  Gatorade 28oz black blender bottle with blender ball is great! High quality! The screw cap is really sealed. Shake it about 45 times with both hands, there are more than 20 ounces of powder in it, it doesn’t leak at all! Honestly, I hope I can feel the liquid in my hand or the liquid outside the bottle. No! You get what you pay for! Thank you Gatorade!

voltrx premium electric protein shaker

  This protein shaker bottle gives you all the benefits, a traditional protein shaker bottle (completely mixed powder, sealed cap, smooth and consistent shaking), plus one huge thing: you now feel like a champion. Some things about using this protein shaker bottle with an orange hat and Gatorade logo are clearly displayed, making you feel that professional athletes are buried in your heart. We don’t have to watch athletes drink Gatorade. I hope it is us, because it can be us now. Of course, the big guy in the gym also has a bottle, but is he sponsored by Gatorade like us? Maybe not, and he doesn’t need to know that this electric shaker bottle was bought on Amazon, not the towel man gave us. We are inner champions, and this bottle of wine comes from our hearts. Cam Newton’s career began to decline. Why? I haven’t seen him drinking in a Gatorade ad for a long time. Don’t make Cam Newton! Buy this protein shaker bottle!

wholesale shaker bottles

  I waited for a while and spent a month or two on this mixer. The first mixer I bought now is broken, I sent it back, and the other one is perfectly fine. I absolutely love it. My wife used it to make our funny shaker bottle dietary supplement milkshake, which is probably the best product I bought. I definitely recommend.

funny shaker bottle

  Protein shaker bottle is very easy to use and clean. And once it is charged (using the iPhone charger), it will remain charged for a long time. The cleaning is very simple, just pour water and 1 piece of detergent into the water, then turn on the rinse! This design left a deep impression on people. This makes it easier to whipped protein shakes.

voltrx premium electric protein shaker

  bought on Father’s Day, he absolutely loves this product. He uses it to mix his protein drinks every day. We are all surprised by the function of this portable vibrating screen. Compared with the traditional sports drink mixer, it can indeed make the drink softer.

  It is convenient to use the electric shaker bottle and mix well. But you have to endure it. This is not a rough cup. You can’t make frozen smoothies. It’s useless at all. But the protein powder drink does not contain any solids and works well. I bring my lunch bag to work. It is easy to clean.

kid suda & kleemar shake that bottle

  This thing is a bit crazy. I like. Thoroughly crush the powder that will clump together. Unfortunately, when the protein is shaken, there will be some bubbles, but when I briefly shake or drop ice, I still do it.

  I’m worried about spending so much money on a mixed, furry cupid, but it’s really great. Charges are a great benefit to me.

  As long as the ice cubes are not mixed in, it can last a long time. At first glance, the stirrer at the bottom is a bit fragile, but the button can be rotated in pulses to cool the magic sauce without entering the full tilt bender zoom mode.

black blender bottle

  is not perfect, the place that shouldn’t be bought is not terrible. If my protein powder gets stuck in the lower corner first, shaking vigorously will only make the milk froth bigger. If protein powder is added after the water/milk, the protein powder will stick to the recessed cigarette holder lid. Now if you only use it to mix pre/bovine serum albumin/creatine powder, then you are rich, you can mix well, and you can drink in the gym without shooting a ball. I am very happy that it does not contain BPA and is made in the United States, but it has not replaced my pink blender bottle.

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  This is a perfect cheap shaker bottle. I can adjust the powder to perfection, and the effect is very good—maybe it depends on the powder, but I adjust all the products I use. The design looks cool; it doesn’t look like a typical double shake bottle. There is no leakage. When in the open position, the pop-up top stays open instead of falling into your eyes or cheeks like others do when you drink.

  It solves all my past complaints about seasoning bottles and even regular kettles!

  This mini shaker bottle is very convenient. Don’t worry about shaking the ball, the noise is small when shaking. I can put it into pre-exercise or protein powder, which is relatively easy to mix. Put water or milk first, then powder. If this is done, agglomeration will not be a big problem. Hope the lid can be opened directly to 135 degrees instead of 90 degrees.