A Step-By-Step Guide and Video Demo
By: Brandon Hogan and Mitch Kramer
The bench press is a cornerstone exercise in any strength training regimen. It targets the chest, shoulders, and triceps, making it essential for building upper body strength and muscle mass. Whether you're a beginner or an experienced lifter, mastering the bench press can significantly enhance your overall performance. In this blog, we'll break down the steps to perform a proper bench press and provide a video demonstration to ensure you're lifting safely and effectively.
Why the Bench Press Matters
The bench press isn't just about building a strong chest. It plays a crucial role in improving your pushing power, enhancing shoulder stability, and developing core strength. Incorporating this exercise into your routine can help you achieve a well-rounded, powerful upper body.
Step-by-Step Guide to a Perfect Bench Press
Setup:
Position the Bench: Ensure the bench is flat and the barbell is positioned at a comfortable height on the rack.
Lie Down: Lie on the bench with your eyes directly under the bar. Your feet should be flat on the ground, and your back should maintain a natural arch.
Grip the Bar:
Hand Placement: Grip the bar slightly wider than shoulder-width apart. Your thumbs should wrap around the bar for safety.
Engage Your Muscles: Squeeze your shoulder blades together and engage your core.
Unrack the Bar:
Lift Off: With the help of a spotter, if needed, lift the bar off the rack and position it directly above your chest with your arms fully extended.
Lower the Bar:
Controlled Descent: Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle to your body. Aim to touch the bar to the middle of your chest.
Press Up:
Explosive Lift: Drive the bar back up to the starting position by extending your arms. Ensure your wrists and elbows remain aligned throughout the movement.
Repeat:
Repetitions: Perform the desired number of repetitions, maintaining control and form throughout each lift.
Common Mistakes to Avoid
Bouncing the Bar: Avoid letting the bar bounce off your chest, as this can lead to injury and reduces the effectiveness of the exercise.
Flared Elbows: Keep your elbows at a 45-degree angle to protect your shoulders.
Arching Your Back Excessively: Maintain a natural arch but avoid lifting your lower back off the bench excessively.
Holding Breathe: We want a big inhale before you lower the bar and then exhale with the press for each rep.
Video Demonstration
To help you perfect your bench press technique, we've created a detailed video demonstration. Watch as our expert trainer, Mitch, guides you through each step, highlighting key points to ensure you perform the bench press safely and effectively.
Conclusion
The bench press is a fundamental exercise that can greatly enhance your strength training routine. By following our step-by-step guide and watching the video demonstration, you'll be well on your way to mastering this powerful lift. Remember, consistency and proper form are key to achieving your fitness goals. Stay strong and keep pushing your limits!
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