When it comes to the bench press, most technical issues are related to lack of full body tension – pressing without a stable base. This leads to pain in the shoulders, elbows, and wrists… and it even causes strength plateaus.
So if you’re benching for strength, you need to generate force FROM the ground, through the feet, legs, and torso, and you need to launch this force from your upper back!
Using the analogy of a bow and arrow, think of everything that doesn’t move (legs and torso) as the bow, and think of your chest and other upper body pressing muscles as the bowstring. A tight and tense bow will produce the most force for the launch. Compared to slow “muscling” of the barbell, pressing with full body tension will catapult the barbell from the chest.
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