Bench Press Mobility
Bench Press Mobility
Importance
Good bench press mobility is important for a number of reasons. First and foremost, it allows you to lift more weight with proper form, which can help you build strength and muscle mass more effectively. In addition, good mobility can help reduce your risk of injury by allowing you to move through a full range of motion and avoid strain on your joints.
Having good bench press mobility can also improve your overall athletic performance. Many sports and activities, such as football and basketball, require upper body strength and power, which can be developed through bench pressing.
Finally, good bench press mobility can also improve your posture and help you move more easily in everyday life. Poor mobility can lead to muscle imbalances and discomfort, while good mobility can help you move more freely and with less effort.
Overall, improving your bench press mobility can have numerous benefits for both your physical fitness and your overall health and well-being.
How much mobility needed
The amount of mobility you need to bench press effectively will depend on your individual body and your goals. In general, having good shoulder, elbow, and wrist mobility will allow you to move through a full range of motion and press the barbell off your chest with proper form.
To determine how much mobility you need, it's important to start with a weight that is manageable for you and focus on maintaining proper form. As you progress and become more comfortable with the movement, you can gradually increase the weight and continue to work on improving your mobility.
It's also important to listen to your body and stop if you feel any pain or discomfort. If you're having trouble with mobility or form, it may be helpful to work with a clinician who can assess your movement patterns and provide specific exercises to help improve your mobility.
General Key Steps to Bench Pressing
Here are some steps to help you get started with bench pressing:
1. Lie down on the bench with an arc in your middle spine, with your feet flat on the ground.
2. Grasp the barbell with an overhand grip that is slightly wider than shoulder-width apart. (varies from person to person)
3. Lift the barbell off the rack and position it over your chest.
4. Lower the barbell to your chest, keeping your elbows close to your body and your wrists straight.
5. Push the barbell up and straighten your arms, exhaling as you do so.
6. Lower the barbell back to your chest and repeat the movement for the desired number of repetitions.
Remember to keep your feet flat on the ground, your shoulders relaxed, and your back straight throughout the exercise. It's also important to start with a weight that is manageable for you and to focus on maintaining proper form. As you progress, you can gradually increase the weight and continue to work on improving your mobility and strength.
Muscles to loosen up
There are several muscles that you may want to focus on loosening in order to improve your bench press mobility:
Pectoralis muscles: The pectoralis muscles, or chest muscles, are responsible for shoulder flexion and adduction, which are important movements in the bench press. Stretching your pectoralis muscles can help improve your range of motion and allow you to press the bar higher.
Anterior deltoid muscles: The anterior deltoid muscles, or front shoulder muscles, are also important for shoulder flexion and adduction. Stretching these muscles can help improve your mobility and allow you to press the bar with better form.
Tricep muscles: The tricep muscles are responsible for elbow extension, which is important in the bench press. Stretching your tricep muscles can help improve your elbow mobility and allow you to press the bar with a more vertical elbow position.
Wrist flexor muscles: The wrist flexor muscles are responsible for wrist flexion, which is important in the bench press. Stretching these muscles can help improve your wrist mobility and allow you to press the bar with a more neutral wrist position.
Abdominal muscles: The abdominal muscles, including the rectus abdominis and obliques, help stabilize the spine and keep the body in proper alignment while bench pressing.
Rhomboids/Middle Traps: The muscles control the scapular retraction component of the bench press (eccentric component)
Gluteus muscles: The gluteus muscles, or butt muscles, help stabilize the pelvis and keep the body in proper alignment while bench pressing.
Spinal Erectors: The spinal erectors control the thoracic extension to provide an arc when setting up for the bench.
Rotator cuff: The rotator cuff muscles are a group of four small muscles that stabilize the shoulder joint and allow you to move your arm in different directions. These muscles include the supraspinatus, infraspinatus, teres minor, and subscapularis. The rotator cuff muscles are important for proper bench press technique because they help stabilize the shoulder joint and support the weight of the barbell.
Remember to always stretch slowly and gently, and stop if you feel any pain or discomfort. It may be helpful to work with a massage therapist to decrease the muscular tone.
Other things to work on
There are several ways you can improve your bench press mobility:
Warm up properly: Before you start lifting, it's important to warm up your muscles and joints to improve your range of motion. This can be as simple as performing some light stretching or foam rolling, or doing some light cardio to get your blood flowing.
Work on your posture: Poor posture can limit your range of motion and make it harder to press the barbell off your chest. Make sure you're keeping your feet flat on the ground, your shoulders relaxed, and your back straight when you're bench pressing.
Use a narrower grip: Using a narrower grip on the barbell can help increase your range of motion and allow you to press the bar higher. Just be sure to keep your wrists straight and avoid letting your elbows flare out too wide.
Use dumbbells: Using dumbbells instead of a barbell can help improve your mobility because you have more freedom of movement and can press the weights in different directions.
Try dynamic stretching: Dynamic stretches involve movement and can help improve your range of motion and flexibility. Some examples include arm circles, shoulder rolls, and chest stretches.
Remember to always start with a weight that is manageable for you and to listen to your body. If you feel any pain or discomfort while lifting, stop immediately and consult a healthcare professional. To consult a clinician or massage therapist in Toronto, click the button below to visit us at Rehab Hero.
References
https://www.physio-pedia.com/Shoulder
https://www.ncbi.nlm.nih.gov/books/NBK537018/