What are the 4 points of contact when performing a bench press?
Keep your buttocks, back, shoulders, head, and feet on the bench during the entire exercise. This position is known as 5-point contact. The bar should be on the rack above your head and your eyes should be directly below the bar.
What are the 4 points of contact mandatory on the bench press?
For recreational athletes, there are five points of contact that are useful to keep in mind when bench pressing….These points of contact include:
- The feet on the ground.
- Butt on the bench.
- Upper back on the bench.
- Head on the bench.
- Hands on the barbell.
How do I know if Im benching right?
- Your feet should stay on the ground beneath or behind your knees.
- Your head, shoulders and hips should all remain on the bench throughout the lift, and your shoulders should retract and press firmly into the bench to create a solid foundation.
Is arching back during bench cheating?
There’s always a risk of injury, but in regards to arching specifically, this is often due to improper form (excessive arch & mobility issues) and preexisting back problems, not simply arching itself. Whether an arch is considered “cheating” is completely dependent on who’s viewing the bench press.
Should you bench press straight?
Straight Up Is Straight Wrong Although there is always some variability when you bench press raw, you want to lower the bar to just below your nipple line. To raise the bar back up, you might think that the shortest path—pressing the weight in a straight line—would be best. Actually, no, it’s not.
How much should an average man bench?
Statistics show that the average, untrained man should be able to bench press at least 135 pounds….Testing Yourself.
|Age||Three-rep maximum weight|
|20-29||100% of your body weight|
|30-39||90% of your body weight|
|40-49||80% of your body weight|
|50-59||75% of your body weight|
How deep should you go on bench press?
If you’re someone who feels any pain, discomfort or awkwardness when going ALL the way down, then I’d highly recommend stopping 1-3 inches before the bar touches your chest. It will save your shoulders and, if anything, only improve your chest development in the process.
Should back be flat on bench press?
To keep your shoulders safe during the Bench Press, you MUST keep the “ball” in the “socket.” Arching your back helps draw the ball deeper into the socket and allows you to use your upper-back muscles to pull your shoulder blades down and back into a stable position.
Where do you look when benching?
Once the bar is un-racked and settled comfortably and directly over your shoulder joint you should be looking STRAIGHT UP at the ceiling. At this point you’ll find a fixed point to look at and take note that the bar didn’t disappear since you aren’t looking at it.