How to do the bench press correctly?
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Article written by
Sacha
There are tons of different exercises to target and tone the upper body. And anyone who has ever set foot in a gym will know that the bench press is one of them. It's a basic strength training exercise that primarily targets the chest muscles, shoulders and triceps. It is one of the most popular exercises because it can be performed in so many different ways and is relatively easy to learn. In this article, we will discuss the proper way to do the bench press and give you tips on how to incorporate the bench press into your program.
What is the bench press?
The Bench Press is an upper body exercise where you lie on a bench with your eyes under the bar, place your hands on the bar and "push" the bar over your chest. You can also bench press with dumbbells and change the inclination of the bench, either positive or negative.
It is extremely popular in gyms and you will rarely find an empty workstation for this exercise than the squat cage for example. It is a multi-joint exercise that is often the mainstay of a training programme as it helps to strengthen the chest, shoulders and triceps.
The bench press can be difficult, especially if you don't have a lot of upper body strength, but you can certainly do it with the right advice and programme. It also helps to work on intramuscular coordination and core stability.
There are also specific competitions for this movement and the bench press is also practiced in Athletic Strength along with the Squat and Deadlift.
Why should everyone do the bench press?
Firstly, it is a basic exercise for developing the pectoral muscles, the main muscles of your chest. While it is very popular with men, women who want to work on this specific body part or strengthen their posture should also make room for it in their training. As a multi-joint movement (the opposite of isolation exercises), the bench press is an exercise that targets several muscles and joints in one movement. Overall, it will allow you to expend more energy in a shorter working time.
The bench press primarily targets your pectoral muscles, but also develops your anterior deltoid and triceps. It can be included in a programme to build strength and muscle mass but can also help to improve your posture.
How to do a good bench press?
Upper body workouts can be particularly challenging for beginners, especially with heavy loads. If you are new to strength training or returning to the activity after a long period of time, make sure you start light and focus on the execution of the movement. Your body will thank you...
The bench press can be performed using a variety of techniques, but the most common is to lie on your back on a bench with your feet flat on the floor and hold the weight above you with your hands together. You then lower the weight onto your chest and raise it back up to the starting position.
Before you bench, make sure you have someone to spot you, especially when lifting heavy weights. During squats and deadlifts, if the bar or free weights fall, they will land on the floor, but with a bench press, you may struggle to get the bar back into the rack, effectively immobilising you on the bench.
The bench press is an excellent exercise for building strength and muscle mass in the chest, shoulders and triceps. When performed correctly, it can also help improve posture. Here are some tips on how to perform the bench press safely and effectively:
- Place a bar on the rack and add any additional weights in the form of weight plates (Once you have completed your One-Rep Max (1RM) in the app you will receive recommendations for weights).
- Lie on the bench so that your head is under the bar.
- Plant your feet on the floor on either side of the bench or on the bench itself.
- Place both hands on the bar in pronation (palms facing you), slightly wider than your shoulders. Push the bar away from you to extend the bar and extend your elbows to hold the bar directly in front of your chest. This is your starting position.
- Bend your elbows to lower the bar towards you until the bar touches your chest.
- Extend your elbows and push the bar away from your chest to return to the starting position. Repeat for the specified number of reps before returning the barbell to a safe position on the rack.
It is important to maintain good technique when performing the bench press to protect your spine and avoid injury. Here are some tips:
- Keep your back firmly against the bench, and do not arch your back.
- Don't lift your buttocks off the bench - stay in contact with it at all times.
- Keep your head and neck in line with your spine and do not let them move from side to side.
- Don't let your elbows move away from your body - keep them close to your sides.
- Lower the weight slowly and in a controlled manner.
Variations of the bench press
There are many variations of the bench press to target different chest muscles, or to work on specific goals such as increasing strength or developing muscle definition.
Inclined bench press
One of the most common variations of the bench press is the incline press, which targets the upper chest muscles. To perform this exercise, start by lying on an incline bench with your back supported and your feet flat on the floor. Then lower the bar to your chest, pause, and raise it back to the starting position.
There are many other variations of the bench press that can be performed to target different muscles or achieve specific goals. Whichever variation you choose, make sure you use proper form and technique to avoid injury and get the most out of your workout.
Bench press, tight grip
Looking for a targeted triceps workout? The tight grip bench press is for you. This exercise can be challenging, so make sure you start light and focus on your form.
In a regular bench press, your hands are placed slightly wider than your shoulders, but in a tight grip bench press, your hands should be shoulder width apart. By bringing your hands together, you shift the emphasis from your chest to your triceps.
Bench press with pause
The bench press with pause takes your workout up a notch and increases muscle strength. This variation is especially good if you have reached a plateau and want to make your bench press more challenging.
The bench press with pause is performed in the same way as a traditional bench press, but when you lower the bar towards your chest, you pause for two to three seconds.
Dumbbell bench press
The bench press can also be performed with dumbbells instead of a barbell. This variation is called the dumbbell bench press and can be performed by sitting on a bench with a dumbbell in each hand at shoulder level. Lower the dumbbells to your chest, pause, and then raise them to the starting position.
How to do the bench press safely?
If you are new to the bench press, it is always good to have someone watching you. This person can help you with the weight and make sure you are using the correct form. When bench pressing, make sure you start with a light weight and gradually increase the amount of weight as you get stronger. It is also important to use correct form by keeping your back straight and avoiding arching your lower back. Remember to breathe in throughout the exercise and exhale as you lift the weights. If you feel any pain, stop the exercise and consult a doctor before continuing. Poor form can lead to injuries such as strains, sprains and fractures.
If you have any health problems, it is always a good idea to talk to your doctor before starting a new exercise programme. The bench press may not be recommended for people with certain health problems such as heart disease, high blood pressure or back problems.
Is the bench press bad for the shoulders?
The bench press is a common exercise used in many training programmes. However, some people believe that the bench press can be bad for the shoulders. The bench press is a compound exercise that works the chest, shoulders and triceps. The bench press is a very effective exercise for building upper body strength. However, if you suffer from shoulder pain, it is best to avoid the bench press.
If you are looking for an exercise to build upper body strength without putting pressure on the shoulder joint, there are many options available. Good alternatives to the bench press include push-ups, pull-ups and dumbbell presses. These exercises can all be performed with little or no risk of shoulder injury.
When to add the bench press to your training program?
The bench press is an excellent exercise to add to your strength training program. You can do it 2-3 times a week on days when you are not doing other strenuous activities. Start with light weights and gradually increase the amount of weight you lift as you get stronger. If you are new to strength training, it is always a good idea to consult a certified personal trainer or coach to learn proper form and technique before adding the bench press to your training program.
When doing the bench press, it is important to use a weight that is challenging but not too heavy. You should be able to perform 8-12 reps with good form before increasing the weight. Like any other exercise, the bench press can be dangerous if not performed correctly. Be sure to use proper form and technique and always consult a certified personal trainer or coach if you are new to weight training. Improper form can lead to injuries such as sprains, strains and fractures.
If you have any health problems, it is always a good idea to talk to your doctor before starting a new exercise programme. The bench press may not be recommended for people with certain health problems such as heart disease, high blood pressure or back problems.
Conclusion
The bench press is an excellent exercise for strength and overall upper body development. It primarily targets the chest muscles, but also works the shoulders, triceps and biceps. Here are some tips on how to do bench presses safely and effectively. When you start, make sure you use a weight that is challenging but not too heavy. You should be able to perform 8-12 reps with good form before increasing the weight. Remember to breathe in throughout the exercise and breathe out as you lift the weights. If you feel any pain, stop the exercise and consult a doctor before continuing. Poor form can lead to injuries such as strains, sprains and fractures. Always have someone supervise you when you bench press, in case you need help with the weight or corrections.
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