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1st Attempt 100kg Benchpress 1st Attempt 100kg Benchpress 1st Attempt 100kg Benchpress


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These are the videos of Open state level Power lifting,Benchpress and Deadlift unequipped championship held at Kangra Rait on 11 and 12 March 2017

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Perfect Bench Press Technique with warm ups | FJ's Step by Step Guide | Hindi

Ask any question directly from Anurag Sharma www fjunction com ask Buy the t-shirt here s goo gl dMytIa Join our Facebook group for all the discussions s www facebook com groups fitjunc For personal training drop us an email at fitjunc@gmail com Push Up Tutorial s www youtube com watch?v yT3Xv395GW0 Find us on Facebook s www facebook com FitJunc Find us on Twitter s twitter com fitjunc _________________________________________________________________ Due to anatomical differences in leverage, the way one good lifter bench presses might not fit another, but there are still certain guidelines that work for almost all lifters 1 Inhale as much air as possible 2 Make your ribcage as large as possible after having sucked in all that air 3 "Push pull" the tip of the sternum as high up in the air as you can This is the point where the bar will hit on your chest upper abs Big, shirted lifters will usually lower the bar farther down onto their big guts Raw benchers and leaner lifters will find their sweet spot a little higher up, usually close to the nipple area 4 Pull your shoulders and scapulae as far back as you re able to and then down towards your glutes Keep them there This will activate your traps, rhomboids and lats, which makes it easier to find and keep the proper bar path 5 As you grab the bar with your hands at the desired grip width, place your feet as far back as possible, keeping the soles of your feet firmly planted on the floor Flex your erectors, glutes, legs, and calves You should now feel tight 6 Get some help from an experienced liftoff-guy who knows the importance of giving you a good liftoff, which doesn t consist of unracking the bar forcefully so your shoulders are pulled out of position Dropping the bar fast over your face or giving it horizontal speed doesn t cut it, either Nice and easy is how you want it handed to you 7 At this point, with the bar at arms length, some lifters need to let go of a little air and then fill up again For God s sake, don t lose the arch, the massive abdominal pressure, and the tension you ve built up When doing a proper set-up by bridging your body and pulling your scapula back and down, you store energy by creating tension in your muscles and even the fascia surrounding them This creates more force when pressing the bar and better shoulder stability, which makes for much safer lifting 8 Tuck your elbows Some lifters tuck a little, some tuck a lot This is something you have to experiment with The bar is supposed to travel in a slight arc down to the spot on, or close to, the tip of the sternum 9 Pause the bar on the chest It ll save your shoulders from a lot of wear, tear, and trouble down the road 10 Now it s time to push the bar up again, and you need to push it like you mean it Some prefer to ram their feet heels into the floor a split second before they start pressing, while others prefer to just focus on keeping the tension throughout the body The bar should travel in a slight arc towards your face The elbows need to be flared somewhat at exactly the right time in order for the bar to travel in the desired path, so you don t get stuck in mid-air Where this elbow flare takes place depends on your leverage Learn to get a feel for where and when this has to happen Practice, practice, practice 11 Press the bar to lockout Time to let go of some air, but not all o

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