How To Do A Proper Bench Press

Many people think the bench press is just a chest exercise but im here to tell you that your triceps shoulders back and even your glutes are involved. Most commercial gyms have terrible benches. You dont need a spotter if you bench press inside the power rack as i do.

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Put your arms straight out to your sides then bend your elbows up towards the ceiling and grab the bar.

How to do a proper bench press. This starts with a proper bench. How to do a bench press with all that being said this section will then go over how to actually do the standard bench press. If this sounds like something youve felt before you may be performing your bench press incorrectly. One way to do this is that when you grab onto the bar think about trying to bend it in half upwards towards the sky.

Bench press in the power rack for maximum safety. Setup on the bench grab the bar unrack it lower it to your mid chest and press it back up. Proper bench press form. Bench press is one of the best exercises in your arsenal.

Now that we are set up and have our hands around the bar we want to think about having our elbows tucked in and not letting them flare out. To do a bench press lie on your back on the bench with your feet flat on the ground. In this video we show you how going over technique form and how to perform the perfect bench. Repeat this 10 times and then take a rest before trying another set.

The first step is of course to find a weightlifting bench characterized by the little hooks for a bar and likely a bar as well. Its a complex movement that can be disastrous if you get it wrong. You want to make sure that. The bench press is one of the most important upper body exercises in your movement toolkit.

How to bench press with proper form. Lift the bar with the weights and slowly bring it down to your chest. Not only is it crucial for upper body muscular development but its an exceptional strength builder. Set the safety pins at the proper height so they catch the weight if you fail to lift it.

Proper bench adjustable rack. Then push it upward again being sure to avoid bending your wrists or bouncing the weight off your chest. Though the bench press is designed to work more than your pectorals including your anterior deltoids triceps brachii and latissimi dorsi you shouldnt experience a painful burning sensation in these areas post workout especially your shoulders. If you have the ability to get your own bench i highly recommend you get an adjustable bench which us can use for incline and overhead pressing as well.

As with any sport or physical activity you need to use the correct equipment. This upward bending cue will also help you engage your lats which doesnt actually help you with the. Youve just gotta know how to do it right.