The Proper Way To Do A Bench Press

By Klint Newton

The bench press is the shrug of the pectoralis, or pecs, muscle group. Shrugs are considered by the majority of bodybuilding gurus to be the best exercise for building your traps. The bench press is considered by the same people to be the best exercise for gaining muscle in your chest, or pecs. In this article I will explain in detail how to perform the proper bench press.

Preparing:

Assuming your equipment is functionally sound and safe, you will approach the bench from the front; the end without the bar. Sit down on the bench with one leg on each side of the bench. Lie down on your back, and make sure not to bump your head on the bar. When lying on the bench place your upper back and butt flat on the bench. Position yourself on the bench with the bar above you in a position that will allow you to lower it to your chest without hitting the supports.

First grasp the bar shoulder width apart. If your grip is wider then you will place more demand on your pecs, but you will also place more demand on your shoulder joints. The narrower your grip your triceps will be worked more. You will need to practice a few times to find out the right positioning on the bar for you. Now without using any weight I want you to slowly lower the bar to your chest. Now very controlled, raise the bar until a near full extension. Now practice this a few times to feel the correct motion.

Execution:

Now you are ready to load some weight on the bar, but make sure that it is evenly distributed. For example, if you place ten pounds on one end, then you need to put ten pounds on the other. Grasp the bar at the width you found to be right for you. Be sure that it is no more than six inches greater than shoulder width apart and at least 12 inches apart. With help from your spotter, lift the bar to starting position, and keep the bar balanced and steady before lowering. Next lower the bar to your chest in four seconds, after it touches your chest, push it up to starting position in two seconds. Now repeat for your desired amount of reps.

The bench press is a fundamental exercise that all bodybuilders and weight trainees should be familiar with. Keep up the great work and great form, and with practice, you will notice your weight increasing month after month. - 17274

About the Author:

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