In a viral video, a powerlifter was seen trapped on a 165 kg -bench press. To avoid injuries or accidents in the gymnasium, avoid these bendied developed errors.
Gymnasium injuries or accidents, especially when weights are involved, are not unknown. A viral clip shows how a lying developed, which is done using a dumbbell or dumbbells, can cause injuries. A powerlifter is seen almost trapped by being under a dumbbell loaded with heavy goods vehicles. The strength training exercise is ideal for the upper body, but when it is not done correctly, it can cause injuries. While targeting the strength of the upper body, be sure to avoid bench press errors. Do not forget to focus on the placement of the handle and follow safety measures such as the use of an observer.
The bellied developed is going wrong in the viral video
The video shows a man trying a heaviness with the help of a woman, who assists the powerlifter by giving her the dumbbell. Shortly after placing gym equipment in her hands, she lets him train alone.
He tries to lift the weight of 165 kg at the gymnasium. He succeeds successfully to press it once, but when he goes for the second round, he is pinned. The heavy halombel crowds against his neck and he has trouble getting up. He is unable to lift the dumbbell from his neck. Soon, the woman runs out and helps her by freeing him from the post. This video clearly shows that bench press errors can lead to terrifying accidents.
Discover the video here
What is the bench press?
“It is an exercise that is carried out on a bench using gym equipment such as dumbbells and a dumbbell. It is ideal for upper body, especially the chest muscles, ”explains Shikha Singh, nutritionist and fitness expert. During a 2017 study, published in the Journal of Exemplise Science & FitnessA significant increase in the thickness of the arm and the thoracic muscle was observed in the participants who made a bench press. “The bodybuilding exercise involves going to bed on a bench, reducing a bar or dumbbells, then pressing upwards while keeping the arms extended,” explains Mitithi Ajmera, fitness and nutrition expert.
What are the business -be -in -line developed errors?
Like any exercise, the bellied developed can be dangerous if security is compromised or ignored. Shoulder injuries resulting from the bench press exercise are common, in accordance with the research published in Borders in physiology In 2024. To avoid such injuries, do not make the following bend developed errors:
1. Do not use a spotter
An observer is an experienced person who helps gymnasium enthusiasts in weightlifting exercises while ensuring his safety. “Always have an observer behind you who can support you in the event of a failed facelift,” says Singh. It is not negotiable when using a free bar, especially when you raise heavy equipment. Without an observer, you may find yourself trapped under the bar, which can cause serious injuries, especially if it lands on your neck. If there is no observer, put the safety bars on the sides of the rack, ”suggests Singh.
2. Using bad plates
Use regular weight plates for this strength training exercise, not bumper plates, even if they weigh the same. “Regular plates are thinner, keeping the weight closer to the center of the bar, which improves stability, control and security,” explains Ajmera. The bumper plates, although they are the same size of diameter, vary in thickness and push the weight to the outside. This makes the bar more difficult to balance, and therefore make them less ideal to squeeze.
3. Incorrect bar path
One of the largest benchmarked developed errors is an incorrect bar path, which is the trajectory of a dumbbell when it moves while using it. “In a lying developed, the bar begins online with the shoulders and goes down to the chest,” explains Ajmera. This means that the path of the bar is not strictly vertical, but slightly inclined.
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4. Presentation of the poor handle
The placement of adhesion counts while doing this exercise to develop the muscles. Large grip can increase the risk of shoulder injury, according to research published in the Strength and packaging journal In 2007. “Take the too wide or narrow bar can cause an increased instability and tension on the shoulders and wrists,” explains Ajmera. An appropriate socket guarantees balanced strength distribution and better control over the bar.
5. Inappropriate configuration
One of the largest benchmarked developed errors is a weak configuration, such as no rear arc, feet moving or placed on the bench. It reduces power and increases the risk of injury. “Make a slight arch in the lower back with your exploded rib cage. He will ensure your shoulders in safety compared to a flat back on the bench, ”explains Singh.
6. Excessive elbow flary
When the elbows vanish excessively at an angle of 90 degrees, it puts too much stress on the shoulders, increasing the risk of injury. This can also raise the shoulders, reducing thoracic activation and global stability. “While you avoid one of the common linen errors, keep your elbows at an angle of 75 to 85 degrees for better joint stability and a commitment from your chest,” explains Ajmera.
7. push the shoulder blades
Some people mistakenly treat the developed developed like pumps and push the shoulder blades, thinking that it provides a complete amplitude of motion. This is one of the most dangerous bend -be -in -law errors, because doing it under a heavy load makes the shoulder blades unstable and increases the risk of injury. “The shoulders must remain retracted and stable during the elevator,” explains Ajmera.
“Also, wear bracelets while lifting a heavy bench. Your wrists will feel stronger and safer, ”explains Singh.
How to do the developed right?
Follow these steps and avoid these benchmarked developed errors:
- To do this thoracic exercise, lie on a bench with the width or wider shoulder feet and use the leg driving to push the weight upwards. Place your shoulder blades firmly in the bench and hide your back.
- Hold the dumbbells about the shoulder width.
- The starting position of the dumbbell must comply with your shoulder and the lower position should be above your chest.
- Defend the bar using an observer, wear over your shoulders, then lower the weight to the chest.
- Finish the representative by extending your arms up to press the weight, to be online with your shoulder.
Bench press errors can affect your performance and cause injury. Pay attention to the appropriate form, controlled movements and safety measures such as using a spotter while doing this exercise to avoid being trapped under a dumbbell like man in viral video.
Related FAQ
Does the bench developed push the trunk?
Yes, the bench press is one of the best thoracic growth exercises. But remember that muscle development depends on the right shape and technique.
Is the bench press good?
It depends on the genre, body weight, training experience and person’s strength standards. For occasional gymnasiums, 100 kg can be a good goal. Generally, a person lifting 100 kg is considered an intermediate level.
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