Am I a big believer in foam rolling? No, not at all. Do you like foam rollers? Yes, I love it, but it's not for the same purpose that most people use it for. , to teach proper lifting mechanics in a variety of movements, especially chest press, pullover, and chest fly variations.
Using a foam roller for the chest press has several benefits.
1.Foam rollers allow free movement of the shoulder blades without being disturbed or immobilized by the bench. The result is an optimized natural glenohumeral rhythm and glenohumeral joint mechanics, similar to how push-ups and landmine presses allow for optimal scapular movement.
- Foam rollers allow the lifter to increase the stiffness and natural curvature of the spine. Without proper posture, your back will literally feel miserable. However, proper positioning can actually have a considerable therapeutic effect on the spine.
- Foam rollers provide a great deal of instability, so lifters must use strict form and lose momentum. Foam rollers tend to roll and move unless the lifter is securely fastened. This creates a large rotational force that the lifter must resist to keep it from falling off the foam roller. Wiggling, cheating, asymmetric pressing, or shifting can cause the lifter to lose balance.
- Foam rollers require lifters to actively move their feet and ankles to help them grip the floor. In fact, screwing your feet into the floor is almost a requirement when performing a foam roller chest press. Too little of this will result in a loss of balance and extreme instability. This is because any misalignment will cause further misalignment.
Most lifters fail to use proper alignment and activation of the foot and ankle complex during the chest press. Neural drive is reduced. In contrast, activating the feet and ankles improves neural drive, whole-body tone, and motor control through irradiation and simultaneous enhancement of activation. That means increased productivity and his 1RM. If you have problems driving your hips and legs during the bench press, it's likely related to inadequate activation of your feet and ankles. Helps solve recruitment problems.
One arm and dumbbell variation
Foam rollers can be used in many chest press variations, but doing single-arm variations creates an incredible counter-rotational force (literally) that the lifter has to resist falling off the foam roller. To do. In effect, this becomes a brutal rotational stability and anti-rotation exercise for the entire core.
You'll also notice the head-off technique being used, as is the case with all variations of this article. This is because it helps maximize T-spine extension and shoulder mechanics. Click here for more information on the head off technique
Barbell bench press variation
Foam rollers can also be placed inside a squat cage, similar to a floor press setup. It will be improved.
If you really want to improve your horizontal press mechanics and learn the most efficient bench press technique, try this exercise. It includes a kettlebell chest press. Not only does it require a significant level of strength, efficiency of movement, and motor control, but it teaches you everything you need to know about horizontal press technique.
Even the slightest deviation in form will dampen the kettlebell. Additionally, by implementing a bottom-up variation, the lifter can avoid squashing at the bottom of the lift (a common pressing mistake even for the most advanced lifters). This is because collapsing the joint or using excessive range of motion disrupts the optimal glenohumeral joint mechanics and reduces the natural glenohumeral rhythm, making load stabilization nearly impossible. Because it becomes
Combining eccentric isometrics, bottoms-up presses, and foam roller techniques makes him one of the best chest press variations he can do to maximize proprioceptive feedback and kinesthetic awareness. As a result, this is one of the most effective methods I have seen for improving and relieving shoulder injuries, neck inflammation, postural misalignment, and pectoral muscle strain.
We are confident that mastering this variation will not only skyrocket your bench press intensity, but will also qualify you for Ninja Pro's card.
Tilt variation with foam roller
The foam roller press and head-off protocol can also be applied to the incline press variation shown in this video.
This also helps instill the concept of driving with your feet and firing your glutes to avoid slipping down the foam roller. , try to avoid excessive lumbar arch (because the feet are just below the torso).
small foam roller
Using a small foam roller instead of a traditional large foam roller forces the lifter to hold an isometric glute bridge.
In addition to waking up the glutes and hamstrings, this teaches athletes how to use their hips when performing the chest press, a key component of proper bench press technique. It also requires the athlete to perform with their head down, which further strengthens spinal stiffness, neck extension, T-spine extension, and glenohumeral joint mechanics.
For more information on how to program such a unique chest press into your workout routine, see my complete template program.