How To Do The Bench Press

The bench press is undoubtedly the most popular and most well known weightlifting/weight training exercise. Rightly or wrongly, it is considered the ultimate test of strength. Once your buddies know you do some weightlifting, the inevitable question they ask is: “ How much can you bench?” It is never “how much can you shoulder press?” or “how much can you leg press?” Hit the weights room, and you are guaranteed to see a bunch of guys around the bench press station, each vieing to to lift as much weight as possible.
Proper technique is the last thing on their minds, and most end up building little muscle, or worse, develop shoulder injuries

Muscles Targeted By The Bench Press

The bench press is the primary exercise for increasing your upper-body strength and building up your chest or pectorals. The bench press also targets your front deltoids and triceps.

Step 1

Place a flat bench under the bar on the bench press station. Ensure the bench is properly aligned in the center of the station.

Step 2

Lie on your back on the bench with your feet planted firmly on the floor and your eyes directly under the bar. Reach up and grasp the bar firmly with a thumbs-wrapped-around grip. Your elbows should be slightly bent with your forearms roughly parallel.

Step 3

Lift the barbell from the rack and and hold it above your chest with your arms fully extended. Inhale as you lower the bar in a controlled fashion to your chest. Touch the bar lightly to your nipple-line, then exhale as you drive the bar upward above your chest and lock your arms out.

Do's

Keep your feet firmly on the floor as you perform the bench press. Imagine the kinetic energy working it's way from your legs, up your hips, along your torso, onto your chest, shoulders and triceps.

Keep your back and butt braced against the bench throughout the movement.

Keep your elbows pointing directly at the floor as you lower the bar.

Use a weight that allows you to complete your reps without compromising your technique. If you are a beginner, use a weight that allows you to do 10 to 15 reps with proper technique. Increase your weights gradually as you get stronger

Don'ts

Don't lift your feet or place them on the bench. This makes your position unstable on the bench and breaks the chain of kinetic energy derived by having your legs firmly planted oth the floor

Don't lower the bar in a rush and bounce it off your chest to use momentum aid your lift. This is common with lifters who use too much weight and have to 'cheat' to successfully complete their reps. Bouncing the bar increases your chances of developing shoulder injuries.
Dont arch your back or lift your butt off the bench as you press the barbell upward

Don't flare out your elbows or push them back as you lower the barbell. This places excessive strain on your shoulder joints and may lead to shoulder joint injuries. Shoulder joint injuries will stop you doing the bench press or any kind of weightlifting

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