How to Bench Press Properly
How to bench press
We're sure some of you are already bench press pros, whereas some of us may have never attempted this exercise before.
Whether the bench press is new to you or if it's part of your regular fitness routine, we'd like to review how crucial it is to understand the details of performing this exercise correctly to avoid injury. As well as consider the common mistakes that could be depriving you of reaching your fitness goals and potential.
Benching can be utilized to gain upper body strength and muscle mass. This exercise works mainly on your chest, shoulders and triceps.
Steps on how to Bench Press with proper form:
- Lie your back onto your bench and feet flat on the ground.
- Grab the bar with a medium grip-width, be sure to hold your thumbs around the bar.
- Optional: position yourself with an arch in your back.
- Straighten your arms and lift the bar up.
- Then, lower the bar down to your mid-chest, tuck your elbows at 75° when you lower the bar.
- Once again, push the bar back up into your straightened arm.
- Bench reps can vary based on weight and energy levels. We suggest you complete four sets of seven reps with moderate weight.
- Not warming up your muscles
- Not using your legs
- Not arching or overarching your back
- Not retracting your shoulder blades
- Not keeping your butt on the bench
- Shifting your feet in-between reps
- Not touching the bar to your chest when in the lowered position
- Bouncing the bar off of your chest
- Gripping too narrow or too wide
- Not angling your wrists correctly (bending wrists back)
- Lifting your head
- Not keeping elbows tucked
- Breathing correctly
- Losing chest tension
Get to it.
Now that we have reviewed how to bench Press and the common errors, it's your turn to bench safely and effectively. The bench press is a major lift. Like any exercise, the more practice, the better you'll be at it. Remember to warm up, start light and work up in weight as you begin to understand the movement and feel more comfortable.