The dumbbell press is the best basic exercise for the development of pectoral muscles. This is one of three exercises that the athlete performs during a powerlifting competition. That is why we will analyze how to implement this standard, what errors can be encountered and what judges pay attention to.
Engineering
Weightlifters spend a lot of effort and time preparing for competitions. Focusing on lifting a large weight, the athlete forgets about the correctness of the exercise. Mistakes made or inattention often prevent achieving the desired result. Consider what are the categories of press without equipment and how to get them.
Before performing the bench press, sit on the training bench so that the bar is located slightly above eye level. Then grab the handle and remove it from the special supports, straighten your arms. With this position, start lowering the bar. When she touches her chest, press her up. Make sure that when the movement is completed, the projectile is above eye level, the hands are completely straightened. Exercise is performed with free weights and requires regular control and a safety net.
The referee will count the discharge standard when the athlete has completed the cycle without making mistakes.
Bench press, Norma. What do the judges lend?
Each athlete, going to the competition, owns the technique of performing the exercise. But not everyone can do everything perfectly. If the judges see errors in the bench, the approach will not be counted.
The referee is placed behind the athlete’s head to ensure that the exercise is performed correctly.
The athlete lies down with his back on the exercise bench. The feet of the feet are fixed to the floor. the buttocks are tight. It is forbidden to detach these parts of the body from the horizontal surface. The head is placed as it will be comfortable for the athlete.
Undersized athletes can use discs or blocks by installing them as a support. In this way, the legs will get sufficient stability.
When lifting the weight, the presence of up to four assistants is allowed. Their task is to insure you. If necessary, the assistants help to remove the bar from the posts and return it to the starting position. It is important that insurers do not block the examination of the judge and do not interfere with the monitoring of the technique of execution of the exercise. They usually stand on either side of the bar. This will allow the referee to closely observe the movements of the athlete and correct technical errors during the bench press.
Hands are located on the handle, depending on the marks, but not wider than 81 cm. It should be safe for the athlete, considering lifting a lot of weight.
At the beginning of the execution of the bench press, the assistants serve the bar to the athlete on outstretched arms. The athlete then lowers it to the pectoral muscles. When the Vulture reaches the chest and stops at an extreme point, the judge issues a “press”signal. Only after that, start lifting the projectile up. The task of the athlete is to press the lowered weight to the chest and hold the bar up on the straight hands. The result obtained by the athlete is fixed in a special table.
What mistakes athletes most often make
Sometimes the result is not counted by the jury. This is due to the mistakes made by the athlete.
Bench discharges without equipment: technique and errors
Let’s talk about the technique of performing the bench press on a bench. How to perform the exercise correctly to achieve the desired result?
Sit comfortably on the exercise bench. Its surface should be firm and stable. The angle of inclination of the bench is from 0 to 30 degrees.
The rod handle is fixed on uprights or limiters.
Sit on a bench so that the eyes are under the sleeve.
Put the legs to the width of the shoulders, spread the feet to the sides, for better fixation. Place the shins perpendicular to the floor surface.
On a flat bench, the back has a small deviation – on an inclined bench-rests firmly on the surface.
When grasping the bar, hold the shoulders perpendicular to the floor. Use a narrow or wide handle. The press is carried out in the presence of assistants.
After the exercise is completed, turn the projectile over to the supports, with the help of an insurer.
When performing a bench press with a lot of weight, be sure to have an Assistant. If there is no partner, then you should be able to complete the exercise in emergency mode. To do this, the discs on the rod are not initially fixed. Make sure that when lifting and lowering, the bar does not tilt to the side. This can cause the discs of the rod to fall off. Finish the movement by gently lowering the projectile to your chest. Hold the bar very firmly. Gently tilt it first to one side and let the discs come out of the handle. Then do the same in the other direction. Put the handle back on the supports.
To achieve results in competitions and perfectly meet the standards, you need not only to have good sports training, but also to perfectly master the technique of performing this exercise.
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