par Antoni le 21/05/2004 18h05
Je ne maîtrise pas la technique au développé couché. Ca va faire un an et je me fais toujours mal dès que je dépasse un certain poids. Le mal est simple : je me pince le tendon sous l’acromion.
J’ai trouvé ceci mais j’ai du mal à comprendre ; si quelqu’un pouvait m’aider :
« By retracting the upper back (i.e., pulling the scapulae together), and holding this position throughout the lift, you are creating a very stable position for safe shoulder functioning, and optimum leverage. To get more technical, this good foundation stabilizes the glenohumeral joint which enlarges the acromioclavicular space, preventing impingement of the bicipital tendon. »
Je mets le reste de l’article pour ceux qui ont du mal avec leur technique au DC :
«The mistake I see most often is the lack of a proper foundation. What I teach as a good foundation is having the upper back retracted, the lower back flexed, and the feet planted firmly on the floor.
By retracting the upper back (i.e., pulling the scapulae together), and holding this position throughout the lift, you are creating a very stable position for safe shoulder functioning, and optimum leverage. To get more technical, this good foundation stabilizes the glenohumeral joint which enlarges the acromioclavicular space, preventing impingement of the bicipital tendon.
As long as you don't have back problems, the lower back needs to be flexed to help stabilize the hip area. In most cases I don't believe in keeping the lower back completely flat against the bench. I have even seen excessive flattening of the lower back cause back problems because the lumbar spine is unstable due to the spinal erectors not being flexed. The ideal lumbar positioning for the bench press resembles that for a deadlift. If this flexed position causes discomfort to the muscles your lower back, then you probably need to strengthen those muscles. If after strengthening the lower back muscles you continue to get discomfort (which I have never seen after the muscles have been properly strengthened), you should place your feet on boxes 4-6 inches in height on each side of the bench. If this doesn't remove back discomfort, then you may have a disc herniation, or your genetics dictate a flat-back approach. For trainees with a disc herniation, I start them out with a flat-back bench program, but progress all of them to flexing their lower backs once the herniation has regressed, and their erectors are strong enough.
I want to stress that flexing the lumbar spine does not mean exaggerating the arch in your back. It simply means preserving the natural curvature in your back.
Another error I often see is dancing feet. Your feet have to be planted firmly and flat on the floor at the sides of the bench. This creates lateral stability. When your feet aren't planted properly, the bar moves your torso side to side, creating a loose foundation. You don't want the bar moving around. You want to move it around you're the one in control!
This brings to mind another mistake not gripping the bar tight enough. Without a tight grip on the bar, the bar can control you instead of vice versa. You have to grip the bar very tightly when you bench, or on any exercise for that matter. You want to grip like your life depends on it!
I teach my students that intensity starts with the grip. If you're serious about physically moving something, you're really going to have to get a hold of it. That's why you do (or should do) grip work.
Another thing that many people are not interpreting correctly is the arc of the bar, or the bar's path from the chest to arm's length. Many of you are over-emphasizing this arc, and not only are you losing leverage, but you may be damaging your shoulders by forcing the bar to travel back to above your eyes. This extreme arc may work for some, but it is not for everyone. You have to let your body find its own particular arc. I have my students lower the bar to the pec-ab line and then push. Offering myself as an example, the bar ends up over my mid-chest. I don't try purposely to push it there. That's just the endpoint that my body has developed after 23 years of bench pressing. Yours may not be the same as mine, but find what comes naturally to you. »
Je ne peux malheureusement pas mettre la référence de l’article car je ne m’en rappelle plus (j’en ai fait un copier-coller dans word, il y a longtemps). Cependant je crois que c’était sur hardgainer.
Antoni