Among gym accidents, the casualty rate of bench press is the highest, accounting for 60% of the annual bench press accidents. It also sounded the alarm for us: we must do what we can and have partners to protect!
A 34-year-old powerlifter from Russia used a dangerous "empty grip" (the thumb is not fully clasped to make it easier to exert force) during a bench press of 185 kg. The barbell dropped his hand and hit the chest, causing a serious heart Bleeding, damaged his diaphragm, broke his ribs, and tore his abdominal cavity. He died of a heart concussion after the game, that is, sudden death caused by chest wall injury.
It can be seen that whether it is an ordinary person or a professional athlete, the bench press is very risky. If you don't pay attention to it, you may die.
To avoid accidents, you must first master the correct method of bench press: lie flat on the bench press, tighten the waist and abdomen, press the back against the bench press, and exert force on the chest and arms.
One of the most typical mistakes of correct bench press is the leverage caused by heavy weight: the back bow will reduce the force of your chest muscles, and transfer the force to the lower waist. Not only does the chest muscles fail to achieve the effect, but it will also damage Lumbar spine. The grip of the barbell is also very important. Incorrect methods may let the barbell get out of hand. Z2z
tighten your shoulder blades to maintain the balance of the barbell more stably.
The correct method and the protection of your partner can reduce the risk of injury, but you must do what you can. Even if someone is unable to protect the heavy barbell, you can choose the weight that suits you step by step.
