How to do the bench press
The
bench press is a standard part of virtually
every strength program. It's primary focus
is on the pectoralis major muscles, though it
also works the front of the deltoids and the
triceps. Don't get caught in the "
how much you can lift?" game. Focus
on form and the strength gains will take care of
themselves.
Here
is how you would perform this exercise.
1.
Lie on your back with your feet either flat
on the floor or, if your feet don't touch the
floor, without your back arching.
2.
Bend your knees and put your feet on the
bench itself. (When you put your feet on
the bench you reduce the potential stress on
your back and isolate the muscles a bit more.
It also means you'll use less weight.) In
either case, keep your back flat.
3.
Grab the bar with a grip slightly wider
apart than shoulder width.
4.
Lift the bar from the uprights or have a
spotter assist you.
5.
Slowly lower the bar to your chest,
stopping at the highest part of your chest (at
the nipple line); then return to the initial
starting position.
Don'ts
-Arch
your back
-Lift
your buttocks off the bench.
-Snap
or lock out your elbow at the end range
position.
-Bounce
the barbell of your chest.
-Hold
your breath.
Do's
-Keep
your abs tight and your back erect.
-Squeeze
your shoulder blades together as you bring the
weight down behind your neck.
