But the bench press is much more than just moving a bar with weights off of the chest. It is a power exercise and it known to be very effective for building mass around the chest and shoulder area. It is better to do it with the accurate form. If the exercise is not done correctly, there will be no good result, and could end up getting hurt or injured.
A problem that many peoples have in the gym is incorrect bench press form. While it’s Great to pursue physical goals, you want to make sure that you’re performing exercise at the gym properly. That way, your Physiques both effectively and safely at the same time. How to correctly perform the bench press in simple terms because everyone start somewhere, if you follow these steps below you will be success on your bench press and get the result you want.
But the bench press is much more than just moving a bar with weights off of the chest. It is a power exercise and it known to be very effective for building mass around the chest and shoulder area. It is better to do it with the accurate form. If the exercise is not done correctly, there will be no good result, and could end up getting hurt or injured.
A problem that many peoples have in the gym is incorrect bench press form. While it’s Great to pursue physical goals, you want to make sure that you’re performing exercise at the gym properly. That way, your Physiques both effectively and safely at the same time. How to correctly perform the bench press in simple terms because everyone start somewhere, if you follow these steps below you will be success on your bench press and get the result you want.
Step 1- Preparation
The first step for bench pressing or for any exercise in general is to have the correct gear. You’ll want to wear comfortable clothing, have a water bottle, and if possible, a pair of weightlifting glove. Wearing comfortable and loose clothing like short or sweatpants will make sure that your movements aren’t constricted. Water is essential in keeping your body hydrated while you’re performing strenuous exercise. The gloves assist you in gripping the bar for bench pressing and also prevent calluses from forming on the palms of your hands.
Step 1- Preparation
The first step for bench pressing or for any exercise in general is to have the correct gear. You’ll want to wear comfortable clothing, have a water bottle, and if possible, a pair of weightlifting glove. Wearing comfortable and loose clothing like short or sweatpants will make sure that your movements aren’t constricted. Water is essential in keeping your body hydrated while you’re performing strenuous exercise. The gloves assist you in gripping the bar for bench pressing and also prevent calluses from forming on the palms of your hands.
How To Do Proper Form On The Bench Press
How To Do Proper Form On The Bench Press
For many years now, bench press has been considered by many to be the most important exercise in the gym, so many people put the front and center in their training program, before anything else. For the last 30-40 years, the bench press has become the universal lift for bros everywhere to determine out how strong someone truly is. In fact, until 1930's, peoples did a movement called the "or press, which was similar to a bench press only done from the floor
For many years now, bench press has been considered by many to be the most important exercise in the gym, so many people put the front and center in their training program, before anything else. For the last 30-40 years, the bench press has become the universal lift for bros everywhere to determine out how strong someone truly is. In fact, until 1930's, peoples did a movement called the "or press, which was similar to a bench press only done from the floor
Extent your arms toward the ceiling, then slowly lower the weight toward your chest. Do not let the bar touch your chest when you lower it, your shoulder will get hurt if you let the bar touch your chest too many times. When you have the bar roughly an inch from your chest, press it up until your arms are straight to complete the first repetition. Breathing is also very important when you do this exercise, be sure to inhale while going down, exhale while pushing the weight up. The spotter is very important too, the spotter will help you the extra reps the help you gain and also keeping you safe. So you may need a partner on this exerciser.
Extent your arms toward the ceiling, then slowly lower the weight toward your chest. Do not let the bar touch your chest when you lower it, your shoulder will get hurt if you let the bar touch your chest too many times. When you have the bar roughly an inch from your chest, press it up until your arms are straight to complete the first repetition. Breathing is also very important when you do this exercise, be sure to inhale while going down, exhale while pushing the weight up. The spotter is very important too, the spotter will help you the extra reps the help you gain and also keeping you safe. So you may need a partner on this exerciser.
With the correct form, you’re now ready to lift the bar and perform the bench press. The range of motion for the exercise includes lifting the bar up until arms are close to clocking out and dropping it down to the middle of your chest where your nipples are located. The most common mistake of many beginners is not gripping the bar evenly, always put your pinky finger of both left and right hand on the ring mark.
With the correct form, you’re now ready to lift the bar and perform the bench press. The range of motion for the exercise includes lifting the bar up until arms are close to clocking out and dropping it down to the middle of your chest where your nipples are located. The most common mistake of many beginners is not gripping the bar evenly, always put your pinky finger of both left and right hand on the ring mark.
Lie down on the bench with eyes under bar, with your body in natural and relaxed position. Make sure that you are not holding your shoulder in an awkward position. You may need to arch your lower back, but you do not want to force it to curve too much either. Make sure your feet are planted firmly on the ground throughout the entire lift. All too often many peoples lifting their feet off the ground as they press. Keeping your feet planted on the floor.
Lie down on the bench with eyes under bar, with your body in natural and relaxed position. Make sure that you are not holding your shoulder in an awkward position. You may need to arch your lower back, but you do not want to force it to curve too much either. Make sure your feet are planted firmly on the ground throughout the entire lift. All too often many peoples lifting their feet off the ground as they press. Keeping your feet planted on the floor.
Step 2- Technique
Now that you have the right gear it’s time to start bench pressing. In a standard gym the bench press station will look like this
Step 2- Technique
Now that you have the right gear it’s time to start bench pressing. In a standard gym the bench press station will look like this
Step 3- Progression
You want to choose to weight that you can barely do around 8-12 repetition of 3 sets. Everyone has different strength so you may need to know how much weight that you can handle. The standard bar is 45 pounds, then you can add weight on both side, do not start with a really heavy weight at the first set, how to know if the weight heavy for you? It’s simple if you cannot go more than 5 reps at the first set then the weight you pick is heavy. Don’t come to gym with your ego, everyone has to start at some somewhere. When you feel like you’re comfortable with the weight after doing it for awhile, then you can add extra five or ten pounds on each side. There are few common mistakes on this exercise that many beginner have, and not getting a perfect result.
Not using full range of motion: If you only stop the barbell halfway, Bring the barbell as low as you can, almost touching the chest Using the wrong grip: If you want to really work on you chest, use a wide grip, wider than your shoulder. Going to heavy: lots of peoples always think is going heavy is the best way to get the result, cause adding up too much weight sometime cannot let you perform a good form, and if your form bad you will end up getting injured. Picking up lightweight will probably be the same with heavy if you push yourself to failure.
Step 3- Progression
You want to choose to weight that you can barely do around 8-12 repetition of 3 sets. Everyone has different strength so you may need to know how much weight that you can handle. The standard bar is 45 pounds, then you can add weight on both side, do not start with a really heavy weight at the first set, how to know if the weight heavy for you? It’s simple if you cannot go more than 5 reps at the first set then the weight you pick is heavy. Don’t come to gym with your ego, everyone has to start at some somewhere. When you feel like you’re comfortable with the weight after doing it for awhile, then you can add extra five or ten pounds on each side. There are few common mistakes on this exercise that many beginner have, and not getting a perfect result.
Not using full range of motion: If you only stop the barbell halfway, Bring the barbell as low as you can, almost touching the chest Using the wrong grip: If you want to really work on you chest, use a wide grip, wider than your shoulder. Going to heavy: lots of peoples always think is going heavy is the best way to get the result, cause adding up too much weight sometime cannot let you perform a good form, and if your form bad you will end up getting injured. Picking up lightweight will probably be the same with heavy if you push yourself to failure.
