Bench Press
Generally, you should always put your Feet on the Ground
and have a little arch in the back. Then, it is important
for your shoulders to be in the right position, and you
squeeze your shoulder blades together.
You can assure
that you are in the right position when you put your
shoulders up then as far back as you can and then down
again.
It’s also important that there is an Angel of
about 45°-70° between your Arms and Upper Body,
if this
angle is bigger the risk of shoulder injuries will
increase drastically.
Another point is that the underarms
should be perpendicular to the Ground at all times and don’t
point inward/outward, that would increase the risk of elbow pain.
The last mistake a lot of people do is to roll the wrists back
and put a huge stress on them.
Lat Pulldown
Before performing a lat pulldown It is important to set the padding for
your legs to the right height for the best stabilisation during the exercise later.
I’d recommend putting it on the lowest height you can get under without problems.
If you sit, grab the bar shoulder wide and bring your shoulder blades together
then you pull the bar down, try to maintain the same position with your shoulders.
Pull the bar down to your chest and slowly go up again. At the top you can let the
shoulders go up and contract the shoulder blades again before going down. But I only
recommend this if you train with lower weights and higher reps, since it puts extra
stress on your shoulders. Another important thing to say is, do not pull the bar behind
your head, it doesn’t make any sense. You don’t gain any advantages, but you put a lot
of pressure on your shoulder because you need to dislocate them in order to get the
bar behind your head.
Incline Dumbbell Press
First of all, it’s important to not make the bench to steep because at some point you don’t
target your chest anymore but only your shoulder. So, I’d recommend putting it in an angle of about 30 to 35 degrees.
Then, it is important for your
shoulders to be in the right position, and you squeeze your shoulder blades together.
You can assure that you are in the right position when you put your shoulders up then
as far back as you can and then down again. It’s also important that there is an Angel
of about 45°-70° between your Arms and Upper Body, if this angle is bigger the risk
of shoulder injuries will increase drastically. Another point is that the underarms
should be perpendicular to the Ground at all times and don’t point inward/outward,
that would increase the risk of elbow pain. The last mistake a lot of people do
is to roll the wrists back and put a huge stress on them.
Cable Row
For the Cable Row it is important to set your feet up properly, to get a stabile position.
Then grab the handle and put your shoulders in a stabile Position by putting your shoulder
blades back and together. Your Back should be straight and about perpendicular and stay like
that, people often tend to lay back, but if you to that you are not working the back muscles
anymore and risk neck injuries. Also try to keep your neck linear to your spine and not look
up or down.
If you’re in the right position pull towards you and try keeping your elbows as
near to your body as possible. If you reached your stomach, go back front as far as you can
without rounding your back.