The bench press is a physical exercise of the upper part of the body, strength training exercise that consists of pressing a weight upwards from a back position of the body. This practice makes the pectorals major works the as well as sustaining chest, arm, and shoulder The barbell bench press is one of the lifts in the sport of weightlifting and is used expansively in training of weight, bodybuilding, and other types of body fitness training to build up the muscles of the chest.
The one performing the exercise lies on their back with a weight grip with both hands. They then push the weight upwards until their hands are far-reaching, not allowing the elbows to lock against each other. They then lower the weight again to chest level either slowly or faster to the chest then stretch the arms to original position. This process is continual done in repetition in a number of time, to ensure comfort during lifting, take posture and the angle with body weight resting on buttocks and upper traps at the same time as driving feet into the ground. Movement necessitate the weight to be taken at full arm’s length, lowered to upper chest level, paused, and then lifted up again.
Having known the best way to do the weight lifting let see why it becomes hard to bench press more weight;
Having in mind that while doing bench press, one lies on the back , hence during bench press the exercise is enhanced by the back which impart more stability to the body and comfort when you sink and press the weight firmly. The more stability and support you have of the surface and your back, the more you can bench press and also accounts the fact of the number and size of weight you can lift.
The second factor that might make you not being able bench press and lift more weight is failure to consider the movement of the muscles, for they require to be able to shift through a full extend of motion for best possible growth that is very harmonized. If your muscles are rigid and get locked up, it will constraint your bench press and hence you will not be able to do more bench press.
The other factor that hinders is the way you grip your dumbbells consider the angle at which you press the dumbbells. For sometimes benching with a barbell bring about you to feel some pain. Pressing with a palms-facing grip is perfectly appropriate and even preferable since it is the first step in alleviating pressure that is exerted on the shoulder joints and making you unable to do more weight.
Finally, paying attention to the position of your hands in relative to your hands and elbows. When you start to force the dumbbells aloft, your forearms must be perpendicular to the floor, with the dumbbells straight over your shoulders.
Straining and twisting your shoulders and positioning them in a bad pose with bad form of the hand forelimb and the shoulder while under heavy weights can unknowingly be causing a big damage that you cannot imagine. But the flared arm bench performance that most people use will allow you to use more weight when benching at slightest initially, but the injure and stress on your shoulders adds up over time though it might not be considerable soon enough.
The failure to setup the best foundation to start bench press weight lift, foundation for benching is all about strengthening the chest, the shoulders, triceps and upper back all these this part the chest shoulder and the triceps must be strong for if they are weak they might not work during bench press.
The problem is, when take or bring the arms in nearer to your body sides as in this case the hands end up touching the body and hence more weight cannot be lifted this way but the most effective way to position your hand is at around 45 degrees out from your sides and your weights drop big quantity, hence becomes much easier to make more weights.
But after you bring up your triceps muscles, your weights will be right back on way. And, true, this trip position also works when benching with a barbell, That’s because your triceps are weak and try to find support on the sides of the body.