The secret about the position of the elbows and feet

To explain the basic things that many do not know, I will take the example of the most famous exercise in the world.

The chest press is a basic upper-body exercise that illustrates the work of several muscle groups very well.

Bench press name is known to everyone.

The main muscle is the pectoral muscle, which pushes the load and bears the greatest load. He is helped by the muscle bundles of the shoulders and triceps. I won't be wrong if I say that they help him a lot.

What is important to us is to reveal a secret that many do not know.

It's a little secret that if the grip (hand position on the bar) is narrow, you hit the middle part of the pectoral muscle more. In this case, the triceps muscles are much more involved than the shoulder muscles as helpers.

If the grip is wider, you are hitting the outer parts of the pectoral muscle. In this case, the shoulder muscles are much more involved than the triceps as helpers.

In addition to auxiliary muscles, the muscles of the abdominal wall, back, gluteal region, and legs are heavily engaged as stabilizers, especially the muscles of the so-called cor.

See why it's such a popular exercise.

Practically all muscles of the body are involved.

Given that almost all large and small muscle groups cooperate in this push, then the fascial synergy is maximally involved.

Practically speaking, we can say that the energy consumption is much higher than with isolation exercise, whatever it is.

The body reacts neurologically. The greater the weight that the exerciser pushes, the greater the stress on which the increase in muscle mass of the body depends. This effect is impossible to achieve with isolation exercises.

But...

What happens when you saturate your program with core exercises?

Exercises that stimulate your natural physical maximum.

I have already written about this in previous titles, so I will not repeat myself.

Today, the main topic is how to lift the load and the secrets of the biggest in this sport.

The big secret since we discovered the smaller is the mechanics of the bench press.

You see, what few people know, and even if they do, they jealously keep to themselves as their advantage, is basic biomechanics, for which many have no feeling.

Pay attention, because it is important for both beginners and professional weightlifters to achieve better results in sports or life.

The position of the elbows is very important, and depending on what you want, the elbows are placed in the appropriate position.

However, that's not all.

For the position to be ideal, depending on what you are training, the position of the feet is also very important.

It is not the same exercise if the feet are in different positions because these positions dictate the complete position of the spine, shoulders, and pelvic girdle.

You will be surprised when you try for yourself how effective some positions are.

You'll also be surprised when I tell you that this secret, which you now know, applies equally to more than just the bench press.

This concept applies to all exercises without exception, whether you are standing, lying down, or sitting.

I hope that this will awaken a new spark in the motivation for improvement in many people.

I think it's time for me to plan to open my online course soon to sincerely help many who need help.

https://www.youtube.com/watch?v=L3XU8zNhNgE&ab_channel=gardrens