Critical Bench - Bench Press Blunders: Don't Let These 8 Mistakes Sabotage Your Bench!

[webmaster]

The bench press is a core fundamental exercise for developing upper body strength. I’ve listed eight common mistakes that people make and suggestions to improve your bench. Bonus workout included! Learn more...

http://www.bodybuilding.com/fun/criticalbench23.htm

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[havanatwist]

the part about benching only once a week is bogus. powerlifting coaches recommend benching 4 times a week as optimum for building the bench.


let the tears begin.

[obelix]

I read the article, but I could not work out how, from a kinesiological perspective, the latismus dorsii comes into play.

This would be valid if we were referring to a decline bench press.

It was mentioned that this is needed for the negative stage. If this is a referrence to the eccentric stage, then I still do not get it.

The antagonist of this action would be the rear deltoid muscles.

So I would like a deeper explanation of the relevancy if you would not mind so that I may have a better understand

Lawrence

Found this in an article. May help explain things to you. Lats are very important in the bench.

USE OF THE LATS IN BENCH PRESSING

An often-overlooked component of the bench press is the use and development of the muscles of the back and in particular the lats. Very few lifters utilize the strength of the lats in their bench press and when they are able to incorporate lat contraction into their exercises, immediate increase is always achieved. Here is how you incorporate the lats into your bench press: Take an empty bar or even a wooden rod and assume the bench press position. Lower the bar to the chest and pause. Instead of driving the weight up with the arms, contract or flare the lats in an outward direction. If you have decent lat development, you should see the bar move several inches off the chest. This takes practice to utilize the lats in this manner, but be persistent and practice over and over with an empty bar, gradually adding weight as you get used to the movement. The eventual goal is to use the lats as sort of a cushion or coiled spring when lowering the bar and then contracting them strongly on the initial drive at the same time you are pressing with the arms. DO NOT walk into the gym tomorrow and attempt this with your max poundageif you do you will fail. I have worked with athletes who have increased their maximum bench press anywhere from 20-50lbs within 2 weeks as a result of using this technique. This also requires strong well-developed lats, which are developed by chins and rowing. (Check out Cyberpumps Training Hard Section for articles on chins and rowing-incredible info)

[obelix]

This is misleading then.

Instead of building up your lats, it would be better to build up the antagonistic muscles which means the posterior deltoid

This will also assist in avoiding shouldervinjury