If there’s one train males flip to for constructing their chest and arms, it is the bench press. Whereas it is not as flashy as different strikes, when performed appropriately, this compound train yields energy good points like no different. However in case you’ve spent years chasing your subsequent PR, you are a shoo-in for overuse accidents and plateaus.
The recipe for avoiding harm and holding your shoulders wholesome? Step away from the bench (no less than quickly) and implement banded stretches.
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“Banded stretches enhance shoulder mobility, thoracic extension, and joint stability, all of that are required for good and highly effective bench urgent,” says Steven Dick, energy and efficiency specialist and co-founder of The Health Group. “[They] additionally enhance the vary of movement (ROM) within the shoulders, permitting lifters to own a extra steady, stronger setup, which in the end interprets into extra environment friendly power manufacturing and heavier lifts.”
Why It Works
In contrast to static stretching, which includes holding a stretched place for a sustained time period, dynamic stretches progressively enhance your vary of movement. Whereas not crucial to up your bench numbers, a better ROM will activate extra muscle tissues, particularly in your chest.
“Bands provide progressive resistance, enabling deeper stretching and better muscle activation with out extreme stress,” Dick says. “Larger shoulder and thoracic mobility by banded stretching interprets into improved positioning on squats, overhead presses, deadlifts, and Olympic lifts by enabling sound posture and motion mechanics.”
Whereas there are a selection of stretches on the market for bettering your ROM, Dick suggests one thing just like the banded stretch and smash which acts as a mixture of compression and mobility drills.
“Usually paired with a foam curler or lacrosse ball, [individuals] use a resistance band to rigidity a particular muscle group whereas doing deep tissue on the adhesions and releasing tight fascia,” he says. “It is significantly good at loosening up the chest, triceps, and shoulders, all of that are closely utilized within the bench press.”
Methods to Do a Banded Stretch and Smash
Connect a resistance band close to the underside of a rig. Lie on left aspect, left arm prolonged, holding the free finish of the band taut.Place a lacrosse ball between the bottom and your physique simply exterior of your armpit. Shift your weight into the ball. Maintain place for 1 minute on both sides. Repeat for two to three units.
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