Barra Banco Press

The classic press — done with a setup most people skip and shoulders will miss.

Preparación

1. Eyes under the bar; feet planted and driving.
2. Shoulder blades pinched back and down — stay on that shelf.
3. Grip so forearms are vertical at the bottom.

Cómo Hacerlo

1. Lower to the lower chest, elbows ~45°.
2. Touch, don't bounce.
3. Press up and slightly back toward the rack.

Respiración

Inhale down, exhale through the press.

Errores Comunes

• Flared 90° elbows — shoulder grinder.
• Losing the shoulder shelf mid-set.
• Butt flying def the bench.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.