Beginner Bench Press Foam Roller Chest Presses Regression

http://AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Bench Press for beginners is often difficult to target the chest because of poor posture or a combination of untrained scapular retractor muscles (rhomboids and trapezious) and/or synergistic dominance of the anterior deltoids and triceps. The foam roll allows the scapula (shoulder blades) to retract around the roller. Even if the muscles are completely untrained the gravity of the bar pushes the scapula in retraction which can help train the body to be in the proper biomechanical position to work the chest muscle group properly. This exercise does not require very much core strength if the feet are relatively wide. The foam roll can be set under a squat rack if someone is doing this movement by themselves. Many clients have came to me and said they have never 'felt' bench press in their chest. After performing these bench presses for a few sessions, their body's begin to mechanically perform the exercise properly and they 'feel' it in their chest. If you have protracted shoulders, or don't know what it is, you should definately read about muscle imbalances. http://AskTheTrainer.com/posture-problems.html

Graspr | June 28, 2008

Tags:. .Instructional. .retractor. .nasm. .rhomboids. .scapular