Bench Press

Flat Bench Press

The flat bench press exercise is considered the “granddaddy” of all chest movements. In fact
“benching” is thought to be one of the mainstay movements in the entire weight-resistance training
exercise inventory. Many trainees consider that the bench press would be the exercise of choice if
only one movement was to be permitted. Many other members of the weight-training population
offer a completely opposite assessment of the worthiness of the bench press stating that the bench
press exercise is the least effective of the chest movements. It can be noted that most of the highlyrecognized
names of the weight training game developed huge chests with the bench press as one of
their most relied-upon movements.
The bench press is a “power
movement” and as such it has earned
great popularity over the years with all
athletes involved in weight resistance
training. Power lifters and bodybuilders
alike have tested themselves on the
bench press movement from the inception
of weight -resistance training as a
measure of one’s strength and fitness
level.

The lure of bench pressing can be
found in both the proposed tangible
(growth and development) resultants as
well as the intangible (psychological
effects) of the ego- inflating sense of
supreme power associated with being
able to press a “substantial” amount of
weight. The competitive spirit of the
athletes is brought out with the performance
of the bench press exercise.
Even those athletes more concerned
with the developing of the shaping and
contouring of their musculature more
than in just developing their strength
are most frequently pre-occupied with
the amount of weight they can handle
in comparison to their colleagues in the bench press.

As is the case with most of the power-oriented movements, the bench press exercise can bring
out the best or (as it often happens), the worst in an athlete. The realization of being able to press
more weight than one’s colleagues can provide major inspiration in the attainment of new plateaus.
Unfortunately, it can also induce trainees into serious injury as a result or “overdoing it” in their bid
to add ill-advised poundages. Safe, efficient chest training can only be accomplished with a Strong
sense of reality and a conscientious approach to weight selection and to the correct exercise execution.

Movement Analysis
There is a high-risk of injury associated with the bench press movement. There is a prevalent
concern over the prospects of being “pinned” under the bar when attempts are made to implement
the advocated “progressive resistance” principle. The use of intelligent weight-selection would
represent the initial step in reducing the risk of injury. A spotter should be utilized whenever possible
to allow for the safe, efficient application of this highly-beneficial but potentially risky movement.
The use of intelligent weight
tion would represent the initial step
in providing for reduced potential
for external injury.

The risk of internal injury is
greater as there are several common
flaws in technique that can easily
occur creating a high degree of risk
for the athlete. Most of the internal
injury risk can be readily avoided
with the proper resistance selection
and correct movement methodology.

Common Causes of Injury

Increased Duress upon the Shoulder Joints
Whenever an athlete is injured during the application of the bench press exercise it is rarely the
chest muscle that is injured. Occasionally a trainee may pull or tear a pectoralis muscle but generally
the injury incurred is one that attacks the shoulder joint. When too much weight is used, the shoulder,
elbow and wrist joint must bear the brunt of the weight of the load. The neural-impulsing that is
supposed to be directed into the pectoralis muscles instead goes to the stabilizing area of the shoulders.
The muscles in the shoulders are often unable to handle the heavy loading that was applied with
the development of the chest in mind. The result is that the joint is forced to bear the burden of the
load which frequently duresses the area to a dangerous level. As well, the elbow joints can become
injured if too much weight is applied as they are often forced to become involved in support of the
shoulder joint.

Dl-advised Poundages Induce flaws In Technique
Using too much weight most assuredly will result in a number of serious flaws in technique
which will hamper growth and development potential and more importantly, expose the trainee to
high injury-risk. When the chest muscles are overpowered due to the use of too much weight, the
trainee is often encouraged to resort to a hip-thrust action at the initiation of the concentric contraction
phase of the lift. Frequently, the hip thrust is of such enormous force to force the trainee up
onto the toes which creates an exaggerated arching in the back.

Lower Back and Shoulder-joint Injury Risk
Exaggerated arching of the back creates a jamming of the facet-joints of the lower lumbar region
and can cause injury to the vertebrae and supporting discs in the area. As well, the arching action of
the back changes the angle of the movement application and the trainee can easily suffer shoulder
damage at the conclusion of the lift due to the strain that is applied to the joint when the barbell is
re-racked in the exaggerated posture.

Increased Eccentric Phase Speed-of-Contraction
As well, when too much weight is used there is a general tendency to allow the forces of gravity
to take over control of the movement in the concentric contraction phase. The forces of gravity
combined with the overloaded bar can easily overpower the muscle’s resistive power which results in
great stress being exerted upon the shoulder joints. Rapid speed-of contraction movement applications
during the eccentric phase can easily aggravate ligaments and tendons.

Dangerous “Bouncing” Resultant
When too much weight is used and increased rate of contraction results there is a tendency to allow
the resistance to come down out of control which encourage a dangerous “bouncing” action of
the bar as it comes down to the desired area of the chest. Depending upon the angle of the pressing
application (decline incline, supine, the trainee can be at high risk of both external and internal injury
risk.

Each Angle Carries Specific Risk
The supine bench press application could see the train~ bouncing the bar off the chest which
could result can result in a bruised sternum which in severe circumstances could invoke death. Allowing
the weight to come down too quickly during the decline bench press application could see the
bar coming down into the area of the throat as balancing is sometimes difficult in this movement and
the margin for error is small. No need to outline the negative ramifications associated with being
struck in the throat with a loaded barbell. Another danger of allowing the weight to come down too
quickly is that the bar will be lowered to the area of the ribs. If the bar bounces off the ribs, serious
injury is a virtual certainty. If the weight is permitted to travel through the eccentric contraction too
quickly on the incline bench press application the trainee is at risk: of being stuck in the chin or the
mouth with the bar. It is essential to lower the weight slowly and with strong muscular control.

Reduced Motor-unit Recruitment
In addition to the high risk of external and internal injury associated with bouncing, the considerations
for reduced growth and development potential should further detract the trainee from using
the bounce technique. If the weight is permitted to travel through the eccentric phase with increasing
speed the opportunity to apply strong muscular contraction in the eccentric phase sticking-point is
lost. As the weight is permitted to travel through the sticking-point by virtue of gravitational force
the muscle is not encouraged to contract against the resistance which robs the individual of an opportunity
to provide for a strength increase.

“More Bounce to the Ounce”
Another negative ramification associated with -bouncing is that it is difficult to monitor progress
when the bar is allowed to bounce off the chest. Bouncing also encourages an accompanying springing
action of the hips as they are thrust upward off the bench. This springing action is often so severe
that it induces the trainee to come up onto the toes which forces the back into an exaggerated
arc. The angle of application is now altered and it is difficult to assess how much work is being produced
by the fibers of the pectoralis major and how much impetus is being provided by the sur100
rounding muscle groups.

Effectiveness of Exercise Difficult to Measure
As well, there are a number of aspects to the lift that are difficult to measure with respect to applied
momentum when a bouncing action is used. For example:
- How far was the resistance permitted to travel with increasing speed in the eccentric phase in
preparation for the bouncing action into the subsequent concentric contraction?
- With how much force was the bar permitted to strike the chest?
- How far upward was the bar permitted to bounce before muscular force was applied to the lift?
- How much springing impetus was applied to the lift with respect to hip-thrust and springing-uponto-
the–toes actions?

Overload Principle Difficult To Apply
When a bouncing action of the bar and a springing hip-thrusting action are used it is extremely
difficult to apply the overload or progressive-resistance principle with any degree of efficiency or
safety. If the muscles are not encouraged to recruit additional fibers as a result of applied momentum
being permitted to be incorporated into the movement, then the ability to increase the resistance
rests with one’s ability to increase the magnitude of tile applied bouncing of the bar and thrusting of
the hips. Obviously such actions do little to increase the muscle’s affinity for motor-unit recruitment
and such flaws in technique can invoke serious injury.

To Lock-Out or not to Lock-Out
A major controversy surrounding the execution of the bench press movement is whether to utilize
a fully-extended arms position or not during the completion of the concentric contraction. Many
weight-training experts advocate the notion that extending the arms to the full lock -out position can
create strain upon the shoulder and elbow joints. What might be significant is that “blocking-out”
does not mean “snapping-out” and as such the fully-extended arms position can be considered a natural
one and that as long as the movement is performed with smoothly slow speed-of-contraction
movement applications there is no need to assume that the joints would be at risk.

Injury Risk Related to Partial Extension
As well, a less than fully-extended position of the arms encourages a rapid change in direction
between the concentric and eccentric contraction phases of the lift. Should the trainee begin to experience
fatigue during the application of the set, the weight can come down out of control as the required
amount of fibers have not been activated for the eccentric contraction phase of the movement.
By extending the arms fully, the trainee can pause at the top of the lift and make certain that
the weight is balanced before initiating neural-impulse firing into the desired region of the chest muscles
before commencing the eccentric contraction. Both internal and external injury can be significantly
reduced with the benefit of additional control as provided by the pause at the completion of
the fully-extended arms position.

Considerations for Hand Placements
There are several variations of hand placements that can be applied for the bench press movement.
The recommended hand placement is the natural grip displacement. The natural grip allows
for a right angle to be formed between the forearm and the upper arm which provides the safest and
most efficient placement for the development of the chest. Wide grips are utilized to expand the pectorals
but can create stress upon the shoulders. Other grips include the shoulder width and justoutside-
shoulder-width and just-inside-shoulder-width band placements. The shoulder-width and
just-inside-shoulder-width band placements hit the anterior deltoid heads more significantly and thus
are not as effective in providing for accentuation of the pectorals. Generally speaking, shoulder width
and inside would more highly-activate the triceps, while wider grips would highly accentuate the pectorals.
Note; the closed-grip bench press application is considered a triceps exercise and as such is
outlined in the section devoted to triceps training.

Considerations for Growth and Development Potential
The clavicular head of the pectoralis major is activated during the final portion of the lift when
the humerus of the shoulder joint is flexed. If the arms are not fully-extended the clavicular head is
not fully-activated which creates an imbalance in development between the clavicular and sternocostal
heads.

Considerations for Elbow Position
The elbows should be held away from the body in effort to place the accentuation of the pectoralis.
If the elbows are held in close to the body the pressing movement more strongly accentuates
the shoulders (anterior deltoid head), and the triceps. Also, the elbows should be positioned under
the bar as opposed to behind the bar in order to alleviate strain on the ligaments and tendons of the
shoulders.

Considerations for Foot Placement
The feet should be placed squarely upon the floor and maintain in the full-sole contact throughout
the entire movement application. If the heels of the feet are lifted from the floor it is a sign that a
lifting of the hips is being used to add momentum into the lift. If the bench is too high to allow for a
full-foot contact with the floor a raised platform should be used to provide support.

Normal Anatomical Position for the Body
Frequently, trainees are instructed to raise their feet up onto the bench in order to provide support
for the back. The concave region of the back that results from the contact of the back and the
gluteals with the bench is a natural one in that it represents the normal anatomical position. As such,
the lower back should not be seen as being in trouble if there is a space hollow between the bench
and the spinal area. If the feet are brought up onto the bench this hollow region is not removed the
knees would have to be brought up to the chest in order to flatten out the concave area.

Dangers Associated With Knees-to-chest Position
Bringing the knees up onto the chest can be dangerous. If the trainee suffers any loss in balance
(which can easily occur particularly when performing high-end sets or striving for new plateaus),
there would be no support available in order to stabilize the load. The trainee would be in danger of
slipping off the bench before the legs could be brought down to the floor in effort to gain required
support. Even if the trainee is able to avoid falling off the bench the imbalance of the bar would
create uneven pressure upon one side of the body. A resulting whipping action of the body could
easily occur, creating significant torque upon the body which would wreak havoc on the entire vertebral
column which could easily tear the ligaments and tendons in the shoulder. If a Smith Machine is
being used the knees can be brought up to the chest as the balance problems are removed with the
machine application.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by lying on the bench with the feet placed flat on the
floor. Remember, if the bench is too high to allow for a flat-foot placement on the floor then use
a raised platform for support of the feet. Do not bring the feet up onto the bench.
- Grasp the barbell in a natural pronated-grip hand placement and remove it from the rack by
pressing the weight upward. Bring the barbell overhead so that it is aligned with the mid-point of
the chest and make certain the elbows are positioned out wide from the body not close in to the
sides of the body and that they are placed beneath the bar not behind it.
- Press the barbell upward to the fully-extended arms position and hold for a count before initiating
the eccentric contraction phase of the movement.
- Slowly lower the weight by directing strong neural-impulses into the muscle of the chest. Remember
to keep the elbows wide.
- Complete the eccentric contraction phase of the movement by lowering the weight to a point
that is just above the mid-line of the pectoralis major. Remember, no “bouncing”. The bar
should barely kiss your chest.
- Initiate the concentric contraction phase of the movement by extending the arms upward and
slightly backward in order to provide maximum accentuation of the pectoralis major. It takes
concentration to affect the backward motion of the bar. Note: Beginning trainees should learn
the correct movement methodology involved in the proper angle of application of the bar before
attempting to add weight. Those trainees suffering from shoulder problems may want to avoid
this approach. Others with sound shoulders will want to train light at the outset in order to learn
the proper technique involved and then add weight carefully. Many advanced trainees usually
push the bar slightly downward and outward and then upward and backward but this can create
potential injury problems for the beginning trainee so it advised against at this point.
- Complete the concentric contraction of the movement by raising the bar to the fully-extended
arms position. Remember to utilize slow speed-of-contraction movement application and avoid
snapping-out at the conclusion of the lift. You will also want to maintain contact with the bench
with the entire contact surface of the back and gluteals and maintain contact with the floor with
the heels in order to avoid incorporating momentum into the movement.

Keys to the Lift
- Concentrate fully in directing maximum neural-impulsing into the muscles of the chest in order
to alleviate the accentuation of the burden of the load to be taken up by the shoulders.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement.
- Avoid the natural tendency to bounce the bar off the chest during the completion of the eccentric
contraction.
- Maintain contact with the bench with the entire contact area of the posterior region of the body
and maintain contact with the floor with the heels in order to avoid incorporating momentum into
the movement application.

Incline Bench Press
The incline (barbell) bench press is utilized
to develop the upper portion of the
chest. The fundamental principles associated
with the bench press movement as
outlined in the supine bench press exercise
remain. There are a couple of key considerations
to take into account with respect to
the specific application of the incline version
of the bench press movement.

Importance of Elbow Position
Magnified
There is a tendency to press outward
as opposed to directly upward against gravity
especially when fatigue begins to set in
during the set. It is imperative that the trainee
maintain the under-the-bar position in
effort to encourage the correct movement
application. Should the elbows be allowed
to move behind the bar, it would encourage
the forward direction of the movement
application. Because of the inclined angle,
the forward direction of the movement
application could cause great strain upon
the shoulder ligaments.

Differences in Grip and Lowering Position
Two more differences between the supine and incline movement
applications can be seen with the applied hand displacement and the
area of concentration of the finish position of the eccentric contraction.
The incline bench press should be applied with a slightly narrower hand
placement than that normally used in the conventional (supine) bench
press exercise. A shoulder-width or just-slightly-inside-shoulder-width
grip would be recommended. The resistance is lowered to the upper
portion of the chest at a spot just below the clavicle. If the trainee has
developed a tendency to bounce the bar off the chest the dangers of
such practice are greatly increased with the application of the incline
bench press application as the weight would be bounced off the clavicle
which could easily result in a fracture.

Tendency to Arch the Back
There is an even greater tendency to arch the back in effort to apply
a more advantageous angle of application during the performance
of the incline bench press exercise than in the supine version of the
movement. The trainee is induced into arching the back into a backward
“C” configuration in effort to apply a more powerful horizontal
body position. If you feel compelled to arch the back in order to complete
the lift this indicates that the weight is too heavy. Arching the
back destroys the premise of the incline application at and at worst can
cause serious damage to the vertebral column of the lower lumbar region.

Most Angles Too Severe
Another major consideration associated with the incline bench
press exercise is the determination of the optimal angle to be applied
for the most effective performance of the exercise. Most gyms have
fixed angles on their incline benches. I don’t know if the gym equipment
manufacturers ever trained at all or if they all got together and just
decided that somewhere between horizontal and vertical would be a
good place to start in establishing the correct angle to work with. Most
of the angles are structured at 60-70°. Such severe angles are not effective
as they accentuate the shoulders (anterior deltoids), and do not
provide emphasis upon the desired region of the upper chest.

25-30° Optimal
A more desirable range for the angle of the incline would be 25-
30°. If the incline benches are fixed at incorrect angles utilize a Smith
Machine or improvise by placing a platform under the regular bench. You will want to make sure that
the bench that you are using has a safe cradle for the weight and that a slight angle will not allow the
weight to slip out of the cradle.

Closer Grips for Inner Pectoral Region Development
In order to accentuate the inner region of the upper portion of the chest a narrow grip (8- 12
inches) Smith machine application has shown itself to be extremely effective. The Smith machine
allows for a consistent vertical movement application and encourages maximum fiber recruitment
due to the “same-line” exactness attributed to Smith machine training.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the
exceptions outlined above.

Keys to the Lift
- You will need to press upward directly against gravity,
and not outward.
- Make certain to maintain the desired elbows-underthe-
bar position. You may want to utilize greater
wrist-extension to facilitate the maintenance of the
correct position.
- You will want to be careful to avoid arching the
back.

Decline Bench Press
Another variation of the bench press movement is
the decline bench press exercise. The decline variation is
designed to accentuate the lower area of the chest. Some
experts have deemed the decline press “a waste of time”.
Others have stated that the decline press builds the lower
region of the pectorals but that such development
only serves to provide for a less than desirable “sagging”
affect of the “pecs”. The suggestion put forth in this
report is that the decline bench press has proven to be a
very effective exercise in the mass mover category for
many weight training students and as such is a mainstay
power movement in this chest exercise portfolio.

There is no evidence to support the notion that the
decline bench press is a “waste of time” as overall development
of the chest muscles can be aided by the inclu-
sion of the decline angle application to the bench press exercise. As
well, the performance of the decline bench press exercise would not
encourage an imbalanced physique if the chest program included a variety
of movements nor should the trainee suffer from a “sagging”
problem if a well-balanced chest routine is utilized.

Decline Angle can Invoke Balance Problems
The decline angle of the exercise promotes a pressing outward lineof-
application during the concentric contraction phase of the movement.
As it is, the decline angle places extra pressure upon the deltoids;
if the bar is pressed outward the strain on the shoulders is magnified.
An effective manner in which to encourage the correct pathway of application
is to bend the wrist back slightly (wrist-joint extension). Bending
the wrist slightly will encourage the elbows to come forward under
the bar and not left behind the bar. With the elbows in the proper position,
the desired vertical line of application should be easier to affect.

Putting on the Brakes
As well, the decline angle also encourages a natural tendency to
press the bar backward behind the head at the conclusion of the lift. If
the line of the movement application is behind the head, the shoulders
can be strained upon the completion of the lift. It is imperative that the
trainee stop the movement before the bar is behind the head. Stopping
the backward movement of the weight is not easy once the contraction
is under way; strong concentration is required in order to “put on the
brakes” at the conclusion of the lift.

Dangers Associated with “Bouncing”
The bar should be lowered to the bottom of the pectoralis major
and should not be brought down to the ribs or the abdominals nor
should it be brought down to high near the area of the throat. Obviously
any bouncing action of the bar could invoke serious-even lifethreatening
injury. Even bouncing the bar off the lower chest can result
in drastic negative ramifications as the xiphoid process bone could easily
be broken with the result being that the fragmented bone could be
pushed into the spleen causing severe hemorrhaging in the area. Those
trainees who are in the habit of applying a “bouncing” action of the bar
would be well-advised to stay away from the decline bench until they
have cured themselves of the habit of “bouncing”.

Angle of Application Often Too Severe
As evidenced with the incline bench press movement there is a tendency among trainees to use
too great an angle for the movement application. While the decline press allows for a greater angle to
be applied than in the incline variation, a severe angle will make it difficult to apply the movement
with the correct line of application. If the angle is too severe the bar will be encouraged to be
brought down either too low on the chest or too high near the throat and facial area. In addition, a
severe angle will reduce the effectiveness of the exercise. A 30-35° angle would be as far as you
would want to stretch it on the decline application in order to provide for maximum stimulation of
the chest and to alleviate the risk of potential pressure being exerted on the shoulders.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Decline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- You will want to make certain to lower the bar to the desired region of the lower chest, neither
too low to the rib cage nor too high to the throat.
- You will want to avoid the urge to bounce the bar off the lower chest or, even worse, the rib
cage during the completion of the eccentric contraction phase.
- You will need to concentrate fully on pressing the bar upward in the line of true-vertical, not
outward.

Machine Bench Press
There are several types of machines available for bench pressing and can be utilized to great advantage.
Machine “benching” provides a different accentuation upon the muscles due to the principles
of isokinetic contraction (please note that the machine diagrammed to the left is a variation of
a machine bench press that does not involve a CAM and as such offers an isotonic contraction). It is
recommended that the use of machines be interspersed with free-weight training as the exclusion of
free-weight training could reduce overall growth and development due to the loss of benefits of muscle
fiber hypertrophy attributed to isotonic contraction training.

Reduced Injury-Risk Attributed to Machine “Benching”
In addition to providing for a specific accentuation upon the muscle fibers which can produce
enhanced shaping and overall definition of the muscle, the machine application provides for the additional
benefit of reduced injury-risk. The risk of being struck or pinned beneath the bar is removed
as there is a safety handle that provides a margin of clearance for the body.

Machine Bench Press Applications

Vertical Bench Machine Press
The vertical or seated bench press machine provides
a mass mover exercise that is unique in that the
movement and the resistance do not travel in the
same line applied in a horizontal plane. The resistance
(plate-stack) travels in a vertical direction but the
movement is applied in a horizontal direction. The
effects upon the muscles of the chest are different
than in conventional bench pressing applications that
see the resistance and the movement going in the
same direction. As well, the risks associated with
pressing a weight upward over the body directly opposing
gravity are removed with the vertical press
machine.

Incline Bench Machine Press
The benefits of the incline bench press machine
include the lack of necessity of balancing a barbell
overhead where external injury risk is a factor. As
well, the fixed movement application associated with
machine bench pressing allows for maximum fiber
recruitment and a safe application of the movement.
The isokinetic contraction also provides for a variation
of muscle contraction to be applied in the incline
version of the pressing movement which can provide
additional growth and development benefits.

Decline Bench Machine Press
The already-mentioned benefits associated with
machine bench pressing applications are once again
evidenced with the decline bench machine. An additional attribute is the one that allows for the performance
of the movement to be applied in a sweeping angle of application that sees the resistance
first heading outward, then upward, and finally in a backward direction. Such application stimulates
the two heads of the pectoralis major and also incorporates the involvement of the pectoralis minor
thereby providing for enhanced growth and development potential.

Increased Safety Factor
There are a number of safety factors related to the machine bench press application that are even
more magnified during the performance of the decline press movement. The removal of the necessi-
ty of having to balance a barbell allows for the avoidance of the risk of smashing the barbell down
into the facial area or bouncing the barbell off the rib cage during the completion of the eccentric
contraction phase of the movement. The fixed angle of application also eliminates the risk of coming
too far back with the barbell during the completion of the concentric contraction phase of the lift.

It should be noted however that while machine pressing is considered safer than conventional
free-weight pressing, injuries can easily occur if proper form and correct exercise execution are not
applied. The trainee must utilize a sensible weight and concentrate fully throughout the entire movement
application in order to provide for a safe, efficient utilization of the highly-effective machinepress
movements.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Machine Press are repeated from the conventional
free weight (supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- Utilize slow speed-of-contraction movement application.
- Maintain the wide-elbows position.
.. Accentuate the Pectoralis and reduce the emphasis exerted on the forearms.

Deadlift

Deadlift

The deadlift exercise was outlined in the leg section as an exercise
for the muscles of the posterior thigh. However, as there are a
couple of important differences of accentuation between the deadlift
movement application for the hamstrings and the dead-lift
movement application for the lower back, the dead-lift will be reintroduced
with emphasis paid to the considerations for the lower
back.

The deadlift exercise represents the “granddaddy” movement of
lower back exercises. On the surface the movement appears to be a
simple one to perform. However, there are a number of crucial considerations
to take into account in order to provide for the proper
execution of this exercise. It is advised that the beginning weighttraining
enthusiast gain a thorough understanding of the rudiments
of correct movement methodology in order to provide for safe, efficient
utilization of this highly-beneficial, but potentially dangerous
exercise. It should be noted that this seemingly simple exercise (what
could be easier than bending down and picking up a bar and then
straightening up?) is responsible for many serious injuries.

Three Major Differences in Movement Application
Use the Floor As Opposed To a Raised Platform
The raised platform provides additional stretch as the ROM of
the movement application is increased. However, the benefit of addi-
tional stretching distance (increased ROM) is experienced in the
strings and does not provide additional growth and development benefit
for the lower back. However, the additional distance of the movement
application as provided for by the raised platform can induce great
stress upon the lower back. Raised platforms should be used if the trainee
experiences the problem of having the plates touch the floor before
the eccentric phase of the movement can be completed. Only a slightlyraised
platform should be used in order to provide a built-in bench mark
of how far the weight should be lowered. If a higher platform is used
the trainee should not extend all the way down to the floor as stretching
too far exerts tremendous pressure on the lower lumbar region which
could easily cause serious injury.

Apply Knee-Flexion
The dead-lift exercise for the lower back should be applied with a
bent-knee posture. The stiff-legged version of the dead-lift exercise is
applied when the hamstrings are being accentuated. If a stiff-legged approach
is taken with the lower back deadlift application two serious ramifications
may result:
- It forces a greater stretching of the thoracolumbar fascia which is not
flexible and could easily be injured.
- It creates a much poorer mechanical advantage for the lower
lumbar region which results in a
significant increase in the amount of torque that is directed to
the vertebrae in the lumbar region.

Neural-impulsing Directed to the Lower Back
The movement application is performed with strong neural-impulsing
being directed to the area of the lower back as opposed to being
directed to the hamstrings. Remember the concentration
should be directed to the desired area that will be worked in order to reduce injury risk and to enhance
growth and development potential.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by placing the feet at just slightly wider than shoulder
width distance.
- Utilizing hip and knee flexion bend over at the waist and grasp the barbell in a just-slightly- wider-
than-shoulder width pronated grip. You will want to make certain to have the bar placed close
to the shins. If the barbell is positioned too far in front of the body there is a risk of straining the
lower lumbar region during the initiation of the lift.
- Initiate the concentric contraction phase of the movement by slowly extending the upper torso
to a vertical position. You will want to make certain to maintain slight knee and hip flexion in
order to alleviate the risk of straining the lower back. As well you will want to make sure to keep
the hips low and the head high in order to provide for the most mechanically correct posture for
the lift.
- Complete the concentric contraction phase of the movement by extending to a vertical posture.
You will want to avoid extending past the vertical point as over-extending creates a jamming of
the facet-joints and could injure the highly-vulnerable disks in the lower lumbar region. Remember
to avoid any vigorous thrusting of the bar and to draw the weight up the front of the thighs.
- Maintaining hip and knee flexion slowly begin the eccentric contraction phase of the lift. You
will want to keep the head up in order to maintain a flat and rigid posture of the back. Dropping
the head will encourage a resulting rounding of the back posture which could create stress upon
the lower lumbar region.
- Slowly complete the eccentric contraction phase of the lift by extending downward and pausing
at the completion of the descent before initiating the concentric contraction.

Keys to the Lift
- Utilize sensible weight selection as the tendency with this exercise is to use too much weight.
- Utilize smooth, highly-controlled movement applications. No herky-jerky movements with this
one.
- Keep the head up and. the hips down in effort to maintain the desirable flat, rigid posture of the
back.
- Place the barbell close to the shins and draw the weight up the front of the thighs.
- Do not hyperextend at the completion of the concentric contraction phase of the movement.
- Slowly lower the weight utilizing strong neural-impulsing throughout the eccentric contraction
phase of the movement.
- Remember to maintain slight knee and hip flexion in order to alleviate potential strain on the
lower back.
- Direct strong neural-impulsing into the lower back and not into the hamstrings on this particular
movement application.

Here are  a couple of videos that will help you with form.  The next series will have better sound so turn your speakers up.

Standing Cable Curl

Standing Cable Curl

A cable variation of the barbell curl can be employed to provide a slightly different stimulation to
the muscles of the anterior upper am. The effort-above-the-resistance relationship provides a different
accentuation of the anterior upper arm region in that it provides accentuation of the brachialis
and stimulates the lower region of the biceps brachii. The cable application allows for different contraction
from that of the free-weight. The cable variation of the barbell curl can provide for a strong
stimulus of the muscles of the anterior upper arm but light weight should be used, and strong concentration
must be employed in order to provide for optimum growth and development potential.

Considerations of
Concentric Phase
Breakdowns
Due to the location
of the plate-stack below
the waist and the resultant
effort/resistance
relationship there is a
greater pulling on the
region of the lower back.
As well, due to the effort/
resistance relationship,
there exists a requirement
to apply slower
speed-of-contraction
movement applications
during the raising of the
weight. Due to the low
position of the resistance
there is a greater tendency
to want to lean back
during the raising of the bar.
As the low position of the resistance exerts greater forces upon the lower
back, any arching-of-the-back action could easily induce an increased risk of lower back injury
compared to the free-weight (barbell) application where the effort and the resistance are in line.

Strong Tendency to Apply Forearms into Movement
There is also a strong tendency to apply the impetus of the movement with the forearms during
the concentric contraction. It is important to maintain the elbows down, back, and in position in order
to allow for the proper accentuation of the brachialis and the biceps brachii rather than the forearm
flexors to provide the onus of the lift. Strong concentration is essential in effort to ensure that
the neural-impulsing will be directed into the area of the brachialis and the biceps brachii rather than
in the area of the anterior upper forearms. Particularly susceptible to strain is the area of the ulna
where the bicep tendon attaches to the forearm.

Squeeze the Brachialis and the Biceps Brachii
It is important to squeeze the brachialis and the biceps brachii at the top of the lift in order to
derive the greatest benefit from the movement and to deter the natural tendency to allow the weight
to drop back down too quickly (almost immediately at the conclusion of the lift). There is a greater
cramping experienced during the cable application (if performed correctly) than is experienced in the
free-weight barbell curl exercise and the ability to train through the cramping sensation with proper
movement methodology
will determine the beneficial
effects of this
movement. Once again it
should be stressed that
the movement must be
performed with a slow
speed-of-contraction
movement application.

Significance of
Wrist-joint
Position
The trainee will be
hard-pressed to maintain
the desired wrist-joint
extension and even more
challenged to establish
and maintain wrist-joint
hyper-extension during the cable barbell curl exercise than is experienced during the free-weight version
of the standing barbell curl and strong concentration is required to maintain the desired wristjoint
position. It should be pointed out that the hyper-extended position of the wrists provides a major
deterrent against the pitfalls of allowing the movement to be executed with the emphasis directed
with the forearms. Thus, while more difficult to establish, and maintain, the hyper-extended position
of the wrist-joint will offer even greater reward in the cable barbell application than it would during
the execution of the free-weight barbell curl exercise.

Eccentric Phase Breakdowns
In addition, the pulling affects of the low position of the resistance also induce a breakdown in
form during the eccentric contraction phase of the movement as there is an increased tendency to
allow the weight to return to the starting position too quickly. Often the fast-returning plate-stack
pulls the body forward in an exaggerated bending action which results in a subsequent rocking motion
as a hip-thrusting action is employed in effort to add impetus to the following concentric contraction.
Also, exaggerated pulling actions can invoke a pulling action on the shoulder-joint resulting
in ligament and tendon strain as well as muscle pulls. It is essential to concentrate fully during the
eccentric phase of the movement in order to maintain proper exercise execution in effort to ensure
the safe, efficient application of this highly-effective lower biceps accentuator.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by facing a low pulley station in a shoulder-width stance
with the feet pointed slightly outward. You will want to apply knee and hip-flexion and assume a
flat, rigid posture of the back.
The knee and hip-flexion should
be more pronounced than in the
free-weight barbell curl version
of the exercise because of the location
of the resistance below the
effort which places added stress
upon the lower back.
- The head should be held erect
with the chin up.
- You will want to make certain to
apply wrist-joint hyper-extension
in order to allow for proper accentuation
of the biceps brachii
and brachialis as the effort/
resistance relationship encourages
high activation of the
forearms which reduces the emphasis
upon the desired region of
the anterior upper arm.
- Slowly initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the muscles of the anterior upper arm in manner of applying elbow flexion to raise
the weight upward. You will need to concentrate fully in order to resist the temptation to lean
back during the movement application in effort to apply leverage to the lift.
- Slowly draw the weight to the desired finish-position with the bar raised to chin level. Remember
to make certain that the elbows have been maintained in the recommended down, back, and inclose
position.

Keys to the Lift
- Work with a weight that will allow for maximum control and will encourage strong neural- impulsing
into the muscles of the anterior upper arm in order to alleviate the emphasis on the forearms.
- Utilize wrist-joint hyper-extension in manner of providing optimum emphasis upon the brachialis
and biceps brachii muscles and to reduce the amount of emphasis that is exerted upon the forearms.
- Apply slow speed-of-contraction movement applications as the cable/plate-stack variation requires
slower contraction time in order to gamer maximum benefit from the movement. Particularly
helpful in providing maximum benefit is the utilization of slow, highly-concentrated eccentric
contractions.
- Squeeze the brachialis and the biceps brachii at the conclusion of the concentric contraction
phase in effort to ensure the effects of the movement are felt in the desired region of the anterior
upper arms and not in the forearms. It should be noted however that the resistance- below-the-
effort relationship associated with the low-pulley barbell curl variation will strongly encourage
the involvement of the forearms and the lower position of the anterior upper arms (brachialis).

Note that you may want to take advantage of the opportunity to apply accentuation on the upper
portion of the biceps brachii by assuming a slight leaning posture into the apparatus. The indirect
relationship of the effort and the resistance allows for a more readily-facilitated alteration in posture
that provides the chance to apply a different stimulation into the muscles. The forward position of
the body will allow the elbows to be brought back behind the body which will provide a unique angle-
of-application that will stress the upper portion of the biceps brachii. Such position of the elbows
is not readily available with the free-weight (barbell) applications. (You will not want to bring the elbows
too far back however as this could invoke strain upon the shoulder ligaments)