How To Properly Do A Bench Press
2 set yourself up to be strongest.
How to properly do a bench press. To do a bench press lie on your back on the bench with your feet flat on the ground. The bench press is one of the first exercises that most guys learn when they begin strength training and is hands down the most popular lift performed in most gyms. It moves the bar over the shortest distance from your mid chest to your shoulders.
In addition to using the chest triceps and shoulders it also uses the rear delts lats traps and other upper back muscles to stabilize the weight. Although you don t really need anything other than your own body in order to do a bench press there are specific pieces of equipment you can use to make your bench press safer and more effective. You should train your bench press and groove proper bench technique several times a week.
To be a great bencher forget other pressing exercises for a while and focus only on the bench. I rarely see it performed correctly. Put your arms straight out to your sides then bend your elbows up towards the ceiling and grab the bar.
Stimulating the upper chest is more about where you lower the bar to rather than the angle of the bench. The barbell bench press is done as an upper body lift which targets the pectoralis. How to do a barbell bench press properly.
When learning how to do a barbell bench press it helps to break things down into a series of basic steps. Have you ever been to the gym on a monday and tried to get on the bench. 1 now the first point is that it is not necessary to incline the bench at a high angle.
The shorter the distance the bar has to move the easier to lift the weight. Proper bench press form increases effectiveness. Proper bench press form also improves the transfer of force from your chest and shoulder muscles into your forearms to the bar.
And lastly throw in the right accessory movements into your workouts based on where your weak points are in your bench press. The bench press done correctly uses nearly all of the upper body muscles. When done properly this would likely provide another substantial boost 10 20 in your rate of strength gains.
You should become familiar with each of these 5 steps before actually getting under the bar and attempting to bench press. You should do this on every single rep you do. Tools generally come into play when you re getting into competitive lifting.
