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Esperantisto zei:
Hoeft niet shoulderwith te zijn, ik neem op wedstrijd breedte (81cm tussen wijsvingers) en bench ook elbows in:
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Hoeft niet shoulderwith te zijn, ik neem op wedstrijd breedte (81cm tussen wijsvingers) en bench ook elbows in:
[Afbeelding niet meer beschikbaar]
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Ik moet het eens opzoeken, maar er is onderzoek waaruit naar voren komt dat 1.65-2 maal de afstand tussen acramion wat betrokkenheid van de pec. major aangaat het meest oplevert
Vind dit ook wel aardig
Myth # 1. The Bench Press is a pec developer.
Well this is only half a myth since it does develop the pecs. However, the efficiency of how the lift is performed can limit the pecs involvement (McLaughlin, 1984). The exercise is often demonstrated in magazines and training tapes with lifters lowering the bar with the upper arms at 90º angles (a T position) away from the sides of the body. This style of benching places most of the stress on the shoulder joint. How many folks do you know with a shoulder injury from benching? The lowering of the bar in this fashion places greater rotational forces (torque) on the shoulder. Over time this pattern of movement can create havoc on the shoulder specifically in the rotator cuff muscles (supraspinatus, infraspinatus, teres Minor and subscapularis). To really use the pecs to their fullest, I suggest keeping the elbows closer (less than 90º) to the body on both the descent and ascent of the lift. A simple demonstration is for you to raise your arm straight out to the side so that it is parallel to the floor. Now try to flex your pec without bringing your arm across your body. Its not easy is it? But if you think about it this is the same position that is advocated for benching. Now lower the arm to 45º from parallel and flex the pec in the same manner. Bit of a difference, huh? By keeping the elbows in versus out our arms are less externally rotated and the distance between the muscles points of origin and insertion are at a more optimal range allowing the pecs to be more functional.
This position also allows the triceps to play a bigger role in your bench as well. The triceps primary role is to extend the forearm. When you bench and your arms hit the 90º position the triceps can no longer extend the forearm because your hands are stuck on the bar. The only way the triceps can work in this position is to slide the hands outward. By placing the elbows in a less than 90º angle the triceps can work more effectively through a larger range of motion since the upper arms aren’t at 90º. So how do you get the arms at less than 90º. Lets look at myth # 2.
Myth #2. Lower the bar to the nipples or slightly below.
Why the nipples, is it because it’s the only landmark that people with no muscle could think of? Bringing the bar to this landmark will give you that T arm angle. When the bar comes to the chest the forearms need to be almost vertical to the floor for the most effective force development (McLaughlin, 1984). The landmark that I prefer to use is the xiphoid process, the little piece of cartilage that extends off your sternum (breast bone) at the top of your abs. For most individuals lowering the bar to this region will keep the elbows in and ensure that the forearms are in a vertical position. This area is typically the highest part of your torso when you are on the bench. This helps to reduce the range of motion that the arms must travel in turn reducing shoulder torque. Initially you will feel a little awkward and weak but stay with this for about 4-6 weeks and you will see the results.
Vind dit ook wel aardig
Myth # 1. The Bench Press is a pec developer.
Well this is only half a myth since it does develop the pecs. However, the efficiency of how the lift is performed can limit the pecs involvement (McLaughlin, 1984). The exercise is often demonstrated in magazines and training tapes with lifters lowering the bar with the upper arms at 90º angles (a T position) away from the sides of the body. This style of benching places most of the stress on the shoulder joint. How many folks do you know with a shoulder injury from benching? The lowering of the bar in this fashion places greater rotational forces (torque) on the shoulder. Over time this pattern of movement can create havoc on the shoulder specifically in the rotator cuff muscles (supraspinatus, infraspinatus, teres Minor and subscapularis). To really use the pecs to their fullest, I suggest keeping the elbows closer (less than 90º) to the body on both the descent and ascent of the lift. A simple demonstration is for you to raise your arm straight out to the side so that it is parallel to the floor. Now try to flex your pec without bringing your arm across your body. Its not easy is it? But if you think about it this is the same position that is advocated for benching. Now lower the arm to 45º from parallel and flex the pec in the same manner. Bit of a difference, huh? By keeping the elbows in versus out our arms are less externally rotated and the distance between the muscles points of origin and insertion are at a more optimal range allowing the pecs to be more functional.
This position also allows the triceps to play a bigger role in your bench as well. The triceps primary role is to extend the forearm. When you bench and your arms hit the 90º position the triceps can no longer extend the forearm because your hands are stuck on the bar. The only way the triceps can work in this position is to slide the hands outward. By placing the elbows in a less than 90º angle the triceps can work more effectively through a larger range of motion since the upper arms aren’t at 90º. So how do you get the arms at less than 90º. Lets look at myth # 2.
Myth #2. Lower the bar to the nipples or slightly below.
Why the nipples, is it because it’s the only landmark that people with no muscle could think of? Bringing the bar to this landmark will give you that T arm angle. When the bar comes to the chest the forearms need to be almost vertical to the floor for the most effective force development (McLaughlin, 1984). The landmark that I prefer to use is the xiphoid process, the little piece of cartilage that extends off your sternum (breast bone) at the top of your abs. For most individuals lowering the bar to this region will keep the elbows in and ensure that the forearms are in a vertical position. This area is typically the highest part of your torso when you are on the bench. This helps to reduce the range of motion that the arms must travel in turn reducing shoulder torque. Initially you will feel a little awkward and weak but stay with this for about 4-6 weeks and you will see the results.
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