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Find out here everything about Bench press with spotter.
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In this article we are going to show you how to make Bench press with spotter:
Learn Bench press with spotter just in 5 seconds: Video
Summarized explanation
Lying on a horizontal press bench. Hold bar in pronation with a wider than shoulder grip and lower to chest. Elevate.
Step by step
ATHLETE: 1-Lie on a horizontal bnech press and lean head, shoulders and glutes at the back of bench.
2-Flex legs and lean feet on floor or on feet supports, if bench has one.
3-Hold bar in pronation (palms facing front) with a wider than shoulder separation.
4-Remove bar from support.
5-Extend arms so that bar is in front of your chest.
6-Lower bar to chest by flexing elbows.
7-Raise to starting position.
SPOTTER: 1-Asks sthlete how many repetitios he wants to do
2-Stands behind bar and on asistance platform.
3-Acompanies athlete to remove bar from support, holding it in pronation at shoulder level
4-Flexes and extend knees in each repetition done by the athlete.
5-Assists by pulling the bar back to support when the series are over.
| Must ATHLETE: Leave shoulders resting on the back of bench while pushing bar. SPOTTER: Pay special attention when bar elevates from chest, this is the most difficult angle |
Don´t ATHLETEE: 1-Touch chest against bar if you have any pain in the shoulder joints 2-Bounce with bar on chest SPOTTER: Unbalance the athlete with your hands |
Tips ATHLETE: If you lift hip from bench when elevating, lower weight SPOTTER: Transfer assistance to athlete in a soft manner avoiding brusque pulls |
Extended Explanation
ATHLETE: Lie down face up on a horizontal press bench and lean head, shoulders and glutes to the back. Leave legs flexed and feet leaning on the floor or on the foot support, if bench has one. Hold bar in a prone grip (palms front) at a wider than shoulder distance. Remove bar from support and extend arms so that bar is in front of your chest. This is the starting position. Lower bar in a controlled manner to your chest by flexing elbows, raise it again returning to starting position. This is a rep.
SPOTTER: First ask athlete how many repetitions he/she wants to do. Stand behind bar on top of spotting platform. Assist athlete removing bar from support holding it in a prone grip (palms facing body) at shoulder height. Flex and extend knees with each repetition the athlete does, following the movement of the bar and pull it if the athlete is unable to elevate it. When the series are over, softly pull bar back and place it on the support.
Basic Muscles Explanation
The basic muscles involved in the press or push exercises, including the arms flexions, are located in the shoulder and elbow joints. The anterior deltoid, which is located in the front part of the shoulder also takes part in the movement. The pectoralis major covers all the chest. and the declined position of the bench emphasizes the activation of the inferior part of the muscle. The brachial triceps also participates in the elbow joint in the press or push movement. This is a potent muscle for the press that covers the back part of the arm. The participation of the this muscle is increased at the final part of the movement, when we are about to extend the arms.The brachial triceps has three heads the external, middle and internal, that join in a common tendon that inserts in the ulna bone.
Muscles & Joint Actions
When arms extend and separate from the body, the shoulder joint flexes and produces the emphasis on the contraction of the anterior portion of the deltoids. At the same time, the major pectoral contracts permitting the elevation of the weight. After the weight passes the first half of the movement, the brachial triceps contracts and completes the movement.
Sport Uses
This exercise is used by ahtletes in fitness to develope the volume of the pectoral. The shoulder joint flexion brings about the contraction of the deltoids. These movements are present in sport actions that push or hit. They are complementary exercises for weightlifting and powerlifting, and for contact sports where the hit or punch is the main action. It is also important to mention the importance they have in sports like basketball or where throws above the head or in front of the body are the main movements.
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