![]() ![]() Let the tension spread evenly between the shoulders/head and the butt and balls of your feet, so your whole body is locked in under the tension, and the arch is locked in without having to use your lower back to get it into position. Lower butt, keeping shoulders pinned under the (still racked) bar. Setup grip position on the bar, and put some tension between the bar and the bench to hold your shoulders into that position. Raise butt in the air (so you're flat from shoulders to knees, scapula still retract). Once your shoulders are set in that position (butt up), it lets your lower back and butt adjust to position of your shoulders when you lower it, rather than using your lower back and legs to adjust the position of your shoulders and create the arch that way. Incline presses are a very popular exercise in bodybuilding circles. This, butt up fixed lower back cramps for me too. See the Related Subreddits section for other popular fitness-related subreddits.General Posting Guidelines (click for more info): While this bench press variation hasn’t been studied as much as traditional bench press exercises, it offers an alternative chest. No Questions Related to Injury, Pain, or Any Medical Topic The reverse grip bench press is a notable alternative. The incline bench press however, bears no relevance at all and those doing this need to re-evaluate their technique and form. Progress Posts Must Be Detailed and Useful Whilst back arching is not usually permitted in the traditional bench press, it is slightly accepted in the flat bench due to the powerlifting influence. Posts Must Be Specific to Physical Fitness and Promote Useful Discussion The reason is simple arching your back flattens the angle and brings more of your mid-chest muscles into the movement. ![]() No Threads That Are Answered by the Wiki, Searching Threads, or Google Welcome to r/Fitness! Click Here for a one-stop shop of our most important resources. ![]()
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