Massive Bodybuilding Gains Using Proper Form when Benching, doing Squats, and Deadlifts
massive gains, proper form, bench press, squats, deadlifts
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The bench press, squat, and deadlift are the 3 most common and basic mass/power builders. Form is probably one of the most important things involved in these exercises, yet many lifters use terrible form. Moreover, many people avoid these imperative exercises altogether because they feel they will injured or possibly look foolish if they can't lift the right amount of weight. Well I'm going to perform a good deed to all and explain the proper lifting technique for these 3 core lifts. Follow these explanations and you are sure to put on massive gains.
Bench Press
The bench press is probably the most common exercise in the gym. Everyone from the pros to the regular Joe bench-presses. Form is of utmost importance here not so much because of the high chances of injury, but because it will ensure that you are working your pectorals and not your deltoids.
Lie under the bar and arch your lower back slightly. Make sure your entire upper back is supporting your body weight. Plant both feet firmly on the floor; some people like to put both feet up, but this causes your lower back to be completely straight on the bench, thus you will be unable to isolate your chest. Tighten your core and round your shoulders back. It is important to stick your chest out and round your shoulders back as this will ensure that you work your chest and not your shoulders. Then, grip the bar, unrack it, and lower it to slightly above your nipple line. Ensure that your arms are bent perpendicularly at the bottom of the rep, i.e. when the bar just grazes your chest. After that, press the weight back straight up until your elbows almost lock. Do not lock your elbows though; this will cause injuries, especially if you are training heavy.
Always make sure you do not bounce the weight off your chest when benching. This mistake is far too common, and it can cause broken ribs. It also renders the bench press less effective; so you bench more weight,... read entire entry
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on 2/28/2008
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9.5
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