One of the most popular workouts in the gym is the bench press and for good reason. It is a complex exercise that is crucial for increasing upper body strength and muscle mass because it works the chest, shoulders, and triceps. Yet, using the poor form when bench pressing can hurt you and reduce your gains. This post will go over the appropriate bench press technique, covering preparation, execution, and common errors to avoid. Whether you're new to the gym overall or just haven't dabbled in the art of bench pressing, you should be aware of what can go wrong when you lift.
Proper Form for Bench Press:
- Set up:
- Begin by lying flat on the bench with your feet flat on the ground.
- You can also do bench presses with dumbbells or a barbell. Whichever you choose, be sure to select the appropriate weight for you.
- Position your head, shoulders, and hips in a straight line.
- Place your hands on the bar slightly wider than shoulder-width apart, with your palms facing forward.
- Tighten your grip on the bar and lift it off the rack.
- Execution:
- Lower the bar slowly towards your chest, keeping your elbows close to your body.
- Stop the bar just above your chest, and then press it back up to the starting position.
- If you have any concerns about shoulder joint stability, don't lower the weight so far that the top part of the arms fall below parallel. While you may not get the benefit of the full range of motion, this modification places less stress on the shoulder area.
- Breathe in as you lower the bar, and breathe out as you press it back up.
- Common mistakes to avoid:
- Arching your back: Keep your lower back flat on the bench to avoid injury and ensure proper form.
- Flaring your elbows: Keep your elbows close to your body to engage your chest and prevent strain on your shoulders.
- Not touching your chest: Lower the bar until it touches your chest, and then press it back up. This ensures a full range of motion and proper activation of the chest muscles.
- Using too much weight: Start with a weight that allows you to maintain proper form and gradually increase as you get stronger.
Helpful Tips:
- Warm up properly before performing bench press to prevent injury and improve your performance.
- Use a spotter or safety bars to avoid getting stuck under the bar.
- Focus on proper form and technique, rather than the amount of weight lifted.
- Incorporate other exercises that target the chest, shoulders, and triceps to maximize your gains and prevent muscle imbalances.
- . Beginners can benefit from doing presses without weight on the bar to warm up, get a feel for the bar, and learn good form. If you are more advanced and, thus, bench pressing a heavy weight, do so only with the assistance of a spotter. If pressing heavy weights, it is also good to use a power rack. This type of rack has bars on either side, set at the level of your chest. This way, if your lift fails, the bars prevent the barbell from crushing your chest.
- It's also common to see people roll their shoulders forward at the top of the movement, unlocking their shoulder blades as they push up, and move their feet. Anything that veers away from a tight body and pinched shoulder blades leads to weak, dangerous lifts. Keep stable and stay tight.
- Your grip width will depend on your body type and goals. People with longer arms will need to grip wider, as will those who are looking to push maximum weight, such as in competitive powerlifting. Those with shorter arms will need a narrower grip.
- we want to create an arch in your upper back. Some competitive powerlifters take this to the extreme to help them reduce their range of motion so they can lift more weight. But this particular bench press form may not be the best for growth, and it does require a lot of upper back mobility. A slight arch, however, is something I'd recommend, as it: Can help make your bench press a little more comfortable on your shoulders, and May help recruit more of your chest fibers.
- Planting your feet can help reduce shoulder pain.
Benchpress Varitations
When it comes to strength training, few exercises are as popular as the bench press. This compound exercise is known for its ability to work the chest, triceps, and shoulders, making it a staple in many workout routines. However, did you know that there are many different variations of the bench press? By varying the angle of the bench, grip, or weight used, you can target different muscles and achieve a more well-rounded workout.
In this article, we will explore the most common variations of the bench press and their benefits. Whether you are a beginner or a seasoned gym-goer, this guide will help you diversify your bench press routine.
The Classic Flat Bench Press
The classic flat bench press is performed on a flat bench with a barbell. This exercise primarily targets the pectoral muscles but also works the triceps and shoulders. To perform this exercise, lie flat on the bench with your feet on the floor and your hands gripping the barbell. Slowly lower the bar down to your chest, then press it back up until your arms are fully extended.
The Incline Bench Press
The incline bench press is performed on a bench that is angled at approximately 45 degrees. This variation places more emphasis on the upper portion of the pectoral muscles and the front of the shoulders. To perform this exercise, lie back on the bench with your feet on the floor and your hands gripping the barbell. Slowly lower the bar down to your chest, then press it back up until your arms are fully extended.
The Decline Bench Press
The decline bench press is performed on a bench that is angled downward at approximately 15 to 30 degrees. This variation places more emphasis on the lower portion of the pectoral muscles and the triceps. To perform this exercise, lie back on the bench with your feet secured and your hands gripping the barbell. Slowly lower the bar down to your chest, then press it back up until your arms are fully extended.
The Close-Grip Bench Press
The close-grip bench press is performed on a flat bench with a barbell, but with a grip that is closer than shoulder-width apart. This variation places more emphasis on the triceps and can help to improve lockout strength. To perform this exercise, lie flat on the bench with your feet on the floor and your hands gripping the barbell with a narrow grip. Slowly lower the bar down to your chest, then press it back up until your arms are fully extended.
The Dumbbell Bench Press
The dumbbell bench press is performed on a flat bench with dumbbells. This variation allows for a greater range of motion and can help to improve stability and balance. To perform this exercise, lie flat on the bench with your feet on the floor and your hands holding the dumbbells at chest level. Slowly lower the dumbbells down to your chest, then press them back up until your arms are fully extended.
FAQs:
- How wide should my grip be for bench press?
- Your grip should be slightly wider than shoulder-width apart, with your palms facing forward. This allows for proper activation of the chest muscles and prevents strain on your shoulders.
- Can I perform bench press with dumbbells instead of a barbell?
- Yes, dumbbell bench press is a great alternative to barbell bench press and can be easier on the shoulders. However, the same principles of proper form and technique apply.
- How often should I perform bench press?
- The frequency of bench press depends on your individual fitness goals and program. However, it's generally recommended to perform bench press 1-2 times per week, with proper rest and recovery in between.
Conclusion:
The proper form for bench press is essential for building chest and upper body strength, and avoiding injury. By following the step-by-step instructions and helpful tips provided in this article, you can maximize your gains and achieve your fitness goals. Remember to focus on proper form and technique, and gradually increase the weight as you get stronger. With dedication and consistency, you'll be on your way to a stronger and more muscular upper body in no time!
