Let’s see in this article how to set a correct BENCH PRESS FOR WOMEN. The bench press is perhaps one of the most difficult exercises to do in the gym, more than the DEADLIFT and the SQUAT. Girls have an additional difficulty, that is less strength in the upper limbs, rather than men.
BENCH PRESS FOR WOMEN – ARM STRENGHT IS IMPORTANT
The bench press is a global exercise, which goes from the feet and reaches the hands. The first step to achieve is to be able to keep the torso in tension while pushing. For this reason, a woman needs to gain strength on the arms, starting from the push-ups on the knees, or if necessary push-ups against the wall or on a step. In this condition, the body will have to keep the CORE in tension while learning how to simultaneously contract the abdominal muscles and arms.
As the girl gets stronger, she will lower the step, approaching the classic pushups.
When performing push-ups, it is essential to keep the elbows close to the torso. This increases the range of motion, protects the shoulder, and forces the elbow to stabilize without compensation.
BENCH PRESS FOR WOMEN – HOW TO START
Once we have enough strength to do 6-8 perfect pushups we can start approaching the bench press. At the beginning, we will focus on the most important thing to avoid getting hurt: the shoulders setup. Many people worry about the lumbar area and the possible risks to the spine. In reality, no one gets hurt in their back. Therefore, maximum attention has to be paid to the shoulder blade-humeral joint. It is necessary to keep the shoulder blades adducted and depressed.
As if we had a tennis ball to squeeze between the shoulder blades and we want to bring the shoulders far from the ears.
Once the shoulders are positioned correctly, we must not release them, keeping the chest out and high throughout all the movement, touching the bar with the chest.
BENCH PRESS FOR WOMEN – CONCLUSIONS
The bench press seems like an easy exercise, in reality, it is much more complex than you think. A girl who wants to develop her body in a harmonious way, should not skip this fantastic exercise, but in order to fully benefit from it, without getting hurt, she must give time to its learning.
There is no result without constancy and commitment!
Did you like this article? You can learn more about BENCH PRESS in this article.