Bench Press

The bench press is an incredibly important exercise if you want to gain big upper body muscles and strength. They are the main multi-joint exercise for the chest and most of the upper body. The bench press is essentially a chest exercise but secondary stress is placed on the anterior deltoids and triceps muscles. Because the bench press has huge potential for high intensity of effort they are one of the most important exercises for overall upper body size, power and strength.

For better isolation of both the upper and lower pectorals use a wide grip where your forearms are perpendicular to the floor when the bar is in its lower position. The elbows should also be pointing outwards for better stress to the chest.

How to do Bench Press:

Lie back on the with your shoulders 3-4 inches from the rack supports and place your feet flat on the floor either side of the bench in order to balance your body during the bench press. Take an overhand grip on the barbell with your hands set at about 4-6 inches wider than your shoulders (or so the forearms are perpendicular to the floor in the lowered position). With the help from a training partner push the bar up until your elbows lock out and the bar is directly above the shoulder joints. This is the starting position for the bench press.

Slowly lower the weight while keeping elbows pointing outward, until you gently touch the chest area. Lower for a count of two seconds. Now push the barbell back up to the starting position. Repeat the movement for the desired number of reps. When completed let your training partner help you with placing the barbell back onto the racks.

Bench Press Start:

Bench Press midway:

NB: Remember to have a training partner spot you during the exercise!!!

Breathing technique during the Bench Press.

Inhale as you lower the weight to the chest, exhale as you drive the barbell back up to the starting position.

Bench Press exercise tips:

Pushing the feet harder on the floor and lifting the butt off the bench will make the bench press easier. This is not recommended as it will also put your lower back at more risk of injury. Try to always use strict form for the bench press.

Try not to let the bar bounce off the chest when bench pressing, try to control the downward movement for every rep. Take a count of two when lowering the bar, and one count to push back up.

Try to keep the elbows pointing outwards during the entire movement, it wont matter if they point inwards a little as long as it feels comfortable.

Make sure you are thoroughly warmed up before attempting heavy weights.

Always use a weight lifting belt during bench pressing.

Always have a training partner spot you when benching. He can also help you with a few forced reps when tiring.

Don't hold breath - breathe out when pressing the weight up.

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