This bench press pyramid set is performed as follows:
Repetitions: 15, 13, 10, 8, 6, 4, 2, 4, 6, 8, 10, 13, 15
After watching this video of myself, I noticed I need to make corrections to my form. The bench press has two phases: eccentric and concentric. The first phase, as you lower weight toward your chest, is called the eccentric, or muscle-lengthening motion. The second phase, as you raise the weight back up, is called the concentric, or muscle-shortening phase. It is during the concentric phase that you can feel your chest getting tight. Learning which muscles are used during the concentric phase of the bench press is beneficial for focusing your mind on the correct area and therefore improving your exercise technique. My elbows flare a bit on my concentric phase. I am working to correct this.
Never bounce weights off your chest, but rather focus on moving the resistance in a slow and controlled manner, two seconds down and two seconds up. Also, focus on squeezing your muscles during the concentric phase to force more blood, and thus nutrients, to your target muscles.
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