Posts Tagged ‘Form’
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Ryan Sullivan of Sci-Unison Fitness goes over proper form and technique for bench pressing. These techniques are to cut down on unwanted shoulder strain and put more of an emphasis on building bigger stronger pecs. Get a copy of my Ebook now ! sci-unisonfitness.com
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Back exercises are one of the more difficult exercises to feel. The reason is because form and technique are the variables that will determine if tension and overload are channeled into the lats and back. The next exercise I am demonstrating is bent over barbell rows. The key to performing this exercise safely and correctly is to maintain your center of gravity. First, grip the bar about shoulder width apart or a little closer. Next bend your knees and push your hips and butt backward, this will transfer your body weight back to the middle of your feet and heels. You are establishing your center of gravity and balance. Next bend forward with your torso toward the mirror in front of you. Your arms will remain straight and your elbows will be locked straight. Keep the bar in close to your legs through out the entire lift, this will protect your lower back. A point to avoid when performing bent-over barbell rows is having the bar stray out away from your legs. Start with the your arms straight and the bar placed at about middle of your shins. Pull the bar up to just above your navel. As I pull the bar up notice I allow my torso to raise up a little. This allows me to work with my bodies natural bio-mechanics and places less stress on your joints and tendons. At the top of the exercise you will notice I have an arch in my lower back. This is very important because maintaining an arch in your lower back will enable you to squeeze your lat muscles fully. Notice at the top of …
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FORM AND POSITION VARIABILITY OF STANDARD, FLAT, BARBELL CHEST PRESS
(Robby Wilson, Owner/founder of Fitness Mastermind)
SHORT:
It is widely accepted among strength training specialist and fitness professionals that the wide grip chest press exhibits a larger torque on the pectoralis major, while close grip exhibits larger torque on the tricep brachii and anterior deltoid muscles. In addition, moving away from the nipple line in both superior and inferior directions results in an excess torque on the Glenohumeral joint. When positioning your legs, by narrowing the leg stance the base of support is compromised due to the loss of stability. In relation to common motion techniques, by pausing throughout the different phases of the lift (eccentric; concentric) you will inhibit the muscle spindles from interfering with execution of the motion. However, without the pausing effect you will activate less of the targeted muscles as a result of taking advantage of the “elastic series component” concerning the tendons giving a spring effect in order to push the weight off the chest.
CONCLUSION:
In terms of grip width on the standard flat chest/bench press, torque amount will be varied on the primary and synergist muscles in accordance. The wide grip exhibits greater torque on the pectoralis major muscle as the moment arm is longer (torque is equal to the force multiplied by the distance from the point of rotation, or the moment arm). Through the motion of a standard flat chest press, the axis of rotation when executing the lift is at the deltoid muscles. The close grip exhibits greater torque on the tricep brachii and anterior deltoid muscles as the moment arm has a greater length. Concerning the narrow grip of the barbell, the axis of rotation used is the elbow. Excess elbow torque is likely to yield great damage to the joint. The most optimal biomechanical position to incorporate is the wider grip as the deltoid is less likely to injury resulting from high torque than the elbow.
Concerning torque, superior and inferior movements from the nipple line/mid-chest will likely yield a high torque on the glenohumeral (Gh) joint that could result in the dislocation of the humeral head. Dislocation on the Gh joint could in turn yield soft tissue damage or impingement syndrome. The high torque results from a deviation of the normal lifting position. If properly executed, the standard flat chest press should yield low and safe amounts of torque on these stated joints.
In relation to the “sticking point” of the bench press, the bar path during the bench press travels along an arc, which rotates about the shoulder axis. In essence this takes place as a result of the shoulder being a ball and socket joint, yielding prevention of dislocations. This in turn, decreased the amount of force production throughout the motion of the lift. Also, since some muscles cross two joints, forces must exhibit synergistic qualities to move both. The barbell must utilize a more linear path to yield optimal force production, which will in turn inhibit the sticking point from occurring. Torque is created with an arc motion, thus decreasing force production.
In the case of the distance between the lifter’s feet, a wider stance on the ground yields an increased base of support. When base of support is compromised the body compensates by the recruiting core muscles to yield an increased stability and injury prevention.
I have been doing the bench press for a while. However, jsut recently I have noticed that my lower back is arching off the bench a lot if I put my feet on the floor. Is is ok if I put my feet up on the bench and push my lower back into the bench then?
www.synergy-athletics.com – Romanian Deadlift execise and lift is a great way to develop the posterior chain – glutes and hamstrings primarily. Form video courtesy of a former D-1 strength and conditioning coach. Very good form video provided by www.synergy-athletics.com. – J. Hashey, CSCS – Keywords Romanian deadlift form, RDL Form, RDL, Romanian deadlift, football exercise, strength training, Romanian deadlift tutorial, RDL tutorial, free weight, RDL demo, Romanian deadlift demonstration
Please, notice the Adidas weightlifting shoes, they make mirracles!!! 
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Please, notice the Adidas weightlifting shoes, they make mirracles!!! NB! zaz fixing fund available via paypal @ batmannu@hot.ee
http://AskTheTrainer.com/best-chest-exercises.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
Retraction allows you to work the most muscle fibers in the chest. If you cannot retract your shoulder blades due to bad posture, you must strengthen the muscles that do so.
This means you need to perform rowing exercises with proper form and stretch your chest and anterior deltoids if you have forward shoulder posture.
Lower the weight all the way to your chest and pause.
If you can’t lower the weight all the way to your chest, you do not have to. Just make sure you are not being lazy.
When you lower the weight all the way to your chest, your pecs are actually not working as much, but it’s okay, because you will more than likely be doing more chest exercises which isolate the pecs.
The sticky point is the point in which you know the lift will be completed. Hold your breath until then.
If you exhale before you pass the sticky point, you will lose all intra-abdominal pressure, lose the optimal bench press form and not get the full benefits of the bench press.
http://AskTheTrainer.com/bench-press-secrets.html
Duration : 0:0:41
Recorded to demonstrate form.
OVERVIEW
This is a romanian deadlift, not a stiff-legged deadlift. The main distinction between the two is that the RDL is controlled from the hips — the butt is “punched” backwards causing the torso to lower and then pulled back in to return to upright. In a SLDL, on the other hand, the movement is initiated by lowering the upper body in an attempt to maintain the hips’ position in space; the butt is not punched backwards. In either movement, you want to minimize knee bend so that the posterior chain can take the grunt of the load; however, in a RDL, the knees are allowed to bend further if necessary, especially when flexibility is inadequate. This is unlike the eccentric of a conventional deadlift, where the knees bend further so that the quadriceps can be better used at the beginning of the next concentric, which is one of the reasons why more weight can be lifted in the conventional deadlift than the RDL (though at the cost of less “isolation” of the posterior chain).
METHOD
Bend the knees slightly to start and push the hips backwards to lower the bar. Ensure to keep the bar in contact with the thighs, sliding it down them until you reach a position slightly below knee height before allowing the bar to continue to lower straight down. For a weightlifter, this better strengthens the body, keeping the bar in close and placing the shoulders over/ahead it, as needed during the pull of a clean. Unlike in my previous RDL demonstration video, I now believe that all lifters benefit from this adjustment.
Notice how the bar stays in close against the thighs and lower legs and, consequently, the back must maintain a tight arch as the shoulders stay ahead of the bar. The chest also does not drop nor do the shoulders slouch as the bar lowers.
Also, notice the power that the glutes, as well as the rest of the posterior chain, provide on the concentric motion. The glutes are strongly flexed and the hips shoved forward, causing the barbell to accelerate very powerfully to lockout.
SAFETY
For the most part, never perform an RDL, SLDL, good morning, etc. (movements that involve hip flexion) with completely straight and locked knees. Unlock your knees and bend them slightly any time that your hip is bent and you are externally loading the body. Otherwise, the tendons at the back of the knee can take the grunt of the load, instead of the hamstrings, and the likelihood of injury greatly increases.
Lifting from the floor and lowering the barbell to the floor is not an essential part of this lift.
In particular, IF YOU’RE JUST LEARNING THIS MOVEMENT, do not lower the barbell completely to the floor, as you likely lack sufficient flexibility to do so. Likewise, I’d advise starting with an eccentric (negative motion) instead, using a conventional deadlift or lifting off of the rack in order to get the barbell to the top position before beginning your set. Finally, use a slower tempo until you get the hang of the lift.
FURTHER INFORMATION
There’s a nice set of RDLs at the end of this video: http://www.youtube.com/watch?v=_UFRn1JX0DA
This is also a good narrated tutorial: http://www.youtube.com/watch?v=PnBREGM7pE0
This is a comparison of one lifter’s bar path in the RDL vs. that of his clean: http://www.youtube.com/watch?v=i1taUuKre3w
(1/2/2009)
Duration : 0:0:40