A Guide to Effective Bench Pressing
Mastering this exercise requires more than just strength – it requires precision and technique. In this article, we dive into how to bench properly and maximize your results.
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Warm up:
Before you start, it is important to warm up properly. Dynamic shoulder and chest stretching exercises as well as light sets with the bar prepare your muscles for the upcoming load and prevent injuries.
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Correct Grip:
Your grip on the bar is crucial. Place the hands slightly wider than shoulder width to activate the chest as much as possible.
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Positioning on the Bench:
Place your feet firmly planted on the floor and create a slight arch in your lower back by drawing your shoulder blades together. This braces you up, like a “lightning arc” and helps prevent injury.
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Lowering the Rod:
A controlled lowering of the bar towards your chest is essential. Keep the elbows close to the body to minimize stress on the shoulder joints. Make sure the bar hits your chest just below your nipples.
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Explosive pressure:
When the bar hits your chest, push the bar up quickly. Harness the explosive power of your chest muscles and triceps. Keep your eyes fixed on the ceiling to maintain a neutral neck position.
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Train Varied:
To avoid imbalances in your chest muscles, add variety to your bench press. This can include incline or decline bench press, dumbbell press or even pause reps.
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Routine Evaluation:
Regularly evaluate your technique. Film your lifts or ask your training buddy for feedback for constant improvement.
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