Form for bench press

[balletgrrl]

To Cathe or any others who may be able to help:

I recently received the tape CTX Upper Body, and I am really enjoying it. However, I have a problem with an exercise in the tricep section. It requires you to lay down on your step, and put the barbell up as if about to do a regular bench press, but your arms are supposed to be close together, and they should touch the sides of your rib cage as you lower the bar toward your chest. My problem is that as I try to do this, my shoulder blade rotates uncomfortably, and juts out into the step. I'm sure there is a problem with my form on this one, I'm just not sure what it is. Does anyone have suggestions?

Alison

 

[Francine]

Hi Alison,
The close grip bench press is such a wonderful tricep stengthener! It can feel awkard at first,but you just have to find the right range,motion and grip!

Lie on your back on a flat bench. Place your feet
flat on the floor with your butt, back and head on bench. Hold barbell with a narrow (6 inch) and lower to lower chest, keeping elbows near rib cage. Press the bar upward using the triceps.

You want a narrow grip or just shoulder width grip(whichever is comfortable--knuckles to the ceiling(or rings to the roof and you pull down (above the belly button area- lower part of chest(depending on your torso length)keeping elbows glued to your sideat all times stopping at the step.

You may even want to start in the down position, set your self up with barbell on belly,grip the bar from this set position,tuck elbows in and push up slow 4/4 and come down slow4/4(going slower is a wonderful check point to make sure that you are activating the right muscle group)


PS You can also do this with dumbbells, keeping your palms facing in. Once you got everything aligned and have the right grip,range and motion you will feel it in your triceps
HTH

 

[Carol122201]

Thanks for posting this, Francine! I too was having trouble finding just the right position for this particular exercise, and your form pointers really helped!!

Carol

 

[Francine]

pointers

Carol, great I'm glad you found this info helpful ;-)
Some exercises just set themselves up from the get go while others need a lil more finigling around til it's just right!

Balletgirl:
I forgot to add that cathe has a form pointers section too

http://www.cathe.com/form_pointers_exercises.htm

Keep in mind, when doing a certain exercise and something don't feel right, or the right muscle is not working during that specific exercise, firstly ,simply reset, find your positioning(grip ,angle etc..)(whichever is more comfortable & activating the right muscle group & be sure to be in proper alignment at all times), plus knowing the target and the motion of the movement are all important as well
( a mirror may be needed at first to watch form and once form is mastered you learn to FEEL the move)
Oh and if anything feels uncomfortable, always STOP that particular exercise and choose a substitute exercise working the same muscle group!

You will find your answers HERE for sure! (along with alot of entertainment ;-) Such a fun educated bunch!

Welcome to the Gang, there's no turning back now ;-) once you experienced the BEST training ever with Cathe, you will reach your goals over and over again!

I'm looking forward to seeing you online and getting to know you better we are ONE big happy family ;-)

 

[Carol122201]

RE: pointers

Thanks, Francine! I'm already enjoying getting to know all of you so much!! I did forget about the form pointer section on Cathe's site, so thanks for reminding me!!

Carol