The world’s leading squeezer – Shawn Lattimer, believes that many young players are reluctant to learn and improve technology. They remain at the bodybuilding method of extruding the barbell, which consists of running elbows outside and lowering the bar to the upper chest. 

Meanwhile, experienced squeezers use a slightly different technique. It consists in guiding the elbows’ elbows and lowering the bar below the line of the nipples while simultaneously bending the back (pushing the abdomen up). Anyone who decides to make such changes may experience some discomfort for the first weeks but will eventually achieve a significant improvement in their performance. 


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If we lower the barbell below the nipple line, we more strongly engage the triceps and the front actins of the shoulder muscles, which more effectively support the breast muscles. However, when we lower the bar to the upper parts of the chest, the arms rotate (turn), making the lever system less favorable and the shoulder joints are more heavily loaded. The most advantageous lever system is when the hands are in a straight line just above the elbows. And now about the bench press itself. 


Professionals say that it is best to press the barbell after liniprost. Many people, however, in the first phase of bench pressing tend to slightly reversing backwards into the face. They do it unknowingly, mainly to facilitate movement in the case of weaker triceps and stronger shoulder muscles. It is necessary to pay attention at the training to the appropriate increase in the strength of triceps, which will allow you to squeeze the bar on the optimal route – straight line. 

Squeezing the bar can be divided into several phases that differ in the degree of involvement of individual muscles. Depending on which muscle groups we have weaker, elsewhere there will be a critical point of our bench press (the moment when it will be the hardest to press the bar up). With sufficient weight at this point, the barbell will stop. 

The central phase of extrusion is most often the critical point, when the involvement of the forearms of the deltoid muscles decreases, and the main work begins to be performed by the breast muscles and triceps. 

If the pectoral muscles are weaker compared to the shoulder ones, it is where the barbell goes and the approach will be unsuccessful. Some players have weak triceps, and as a result they have problems with pressing the bar in the final phase of the movement and blocking hands in the elbows. Often barbell stops literally a few centimeters from the top point and it is sad to look at the futile athlete’s efforts. Some help is to adjust the grip’s grip width and elbows. Because we differ in height, length of the limbs and torso, we can formulate the following recommendations regarding the technique of extruding the barbells 



The classic school says that when you lower the bar you should take a deep breath, stop breath in the lower part of the movement, and when the bar goes through the critical point – exhale. Masters, however, have a slightly different view on this matter. They argue that the greatest force in extrusion is available when a light breathing is taken after the barbells come down from the racks (when held on straightened arms), then hold your breath for the whole time you lower the barbell, and as soon as it touches the chest, you have to exhale and try to squeeze it out as soon as possible. 


Use of chains

This training technique is used by all professionals. You need to prepare 2 meter long chains with a mesh diameter of at least 16mm, and two same lengths of a much thicker chain. Some masters have even five sets of chains of different sizes. It really is the weight of one meter of the chain here. Thick chains weigh just more. Assuming that we only have two types of chain, we prepare the bar in the following way the lightest chains to the neck just next to the inner surfaces of the collars. If the chains are not too thick, you can just hang them over the neck, but so that they do not slip. Then, some 20 – 30cm below the neck (you need to adjust it to the length of your arms), attach to thick chains thick chains, najlpeij to also hang double. Now the barbell is ready for exercise. We squeeze normally, as if there were no chains at all. So what do we have? We notice that when the bar will be at the bottom, just in front of the chest, then a large part of the attached chains will be lying on the floor, so they will not participate in the bench press, which will make the barbell lighter. On the other hand, if we start squeezing the bar, then the chains will float from the floor and the bar will get harder and harder. The heaviest will be in the upper movement point, when we lock elbows. This technique is called Dynamic Punching. For example, we put on a 100kg barbell and attach 40kg chains to it. After removing the bar from the stands, it will weigh about 135kg, because the ends of the chains will still lie on the floor. When lowering the bar to the chest, the chains will be placed on the floor, so that at the bottom of the movement the barbell can weigh about 110kg. However, when we start squeezing it, it will again return to 135kg in the upper phase of the movement. This method is not similar to any other because the weight increases gradually, almost smoothly. This method is used only in the range of maximum single repetitions, to strengthen the upper phase of movement and to get used to weights larger than our current record. Some masters complement the chains with rubber bands. Such straps can be fixed in two ways or they are stretched under the bench and attached to the griffin near the hands (holder), or two heavy dumbbells are placed on both sides of the bench and attached to the straps. The straps extend while the bar moves upwards, pulling it with increasing force down, and thus it becomes heavier. Professionals say it helps a lot in making progress.


You can read also: Should you arch your back during barbell bench press?

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