How to avoid exerting force on the triceps when bench pressing

　　bench press is exercise It is a classic movement of the chest muscles, but many people are prone to compensatory force exertion by the triceps when doing bench presses, which affects the effect of chest muscle training. Here are some ways to avoid triceps stress.

Adjust the arm angle

　　Reasonable angle: The angle between the upper arms and the body should be maintained at about 45 degrees. If the angle is too large, the triceps will be more involved in exerting force. ； If the angle is too small, the inner side of the chest muscles will not be stimulated enough.

Stabilize scapula

　　Tighten shoulder blades: During the bench press, always keep the shoulder blades tight and squeeze them down and back. This will allow the chest muscles to exert force better and reduce the compensation of the triceps brachii.

Control the grip distance

　　Medium grip: A grip slightly wider than shoulder width is more appropriate. Being too wide increases stress on the shoulders and may cause overuse of the triceps ； If it is too narrow, the chest muscles will not be fully exerted.

Pay attention to the position of the drop bar

　　Correct landing point: The bar drop should be in the center of your chest. Avoid dropping the bar close to your shoulders, otherwise it will put more stress on your triceps.

Strengthen centrifugal control

　　Slowly decentralize: In the eccentric phase, that is, when lowering the barbell, control the speed slowly and feel the stretch of the chest muscles, and avoid lowering the barbell quickly to allow the triceps to take advantage of the force.

activate chest muscles

　　warm up activation: Before bench pressing, you can perform some auxiliary training to activate the chest muscles, such as push-ups, elastic band chest clamping, etc., so that the chest muscles can enter the working state in advance.

Stable core

　　Core tightening: Keep the core muscles tight to provide stable support for the bench press, reduce unnecessary body shaking, and avoid triceps compensation.

control breathing

　　Breathe properly: Exhale when pushing up and inhale when lowering. Rhythmic breathing can help you better exert force and control movements and reduce the involvement of triceps brachii.

Choose the right grip

　　Regular grip: Using a regular overhand grip with the palms facing forward can allow the chest muscles to exert force better and reduce the proportion of force exerted by the triceps brachii.

Driven by legs

　　Leg assist: When bench pressing, the legs can exert appropriate force, conduct the force through the body to the barbell, and reduce the burden on the triceps.

　　When performing bench press training, you need to pay attention to various technical details in order to effectively avoid the compensatory force of the triceps and allow the chest muscles to be more fully exercised.