The Proper Way To Do A Bench Press
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.
Grab the bar firmly shoulder width apart. If you grip the bar wider you will place more emphasis on your pecs, but it will also put more pressure on your shoulder joints. If your grip is more narrow you will involve your triceps. You just need to do the lift a few times without weight, to see the right place on the bar for you. Before you add any weight to the bar, practice your grip and form a few times. Slowly and controlled, lower the bar until it barely touches your chest. Next, raise the bar to the nearly fully extended position. I just want you to do this a few times to feel the motion of the exercise.
Execution:
Load some weight on the bar, and make sure to keep it even. If you put a 10lb plate on one side, put the same amount on the other side. Just as practiced, grab the bar above you with a grip that is most natural to you. This grip will be at least 12inches apart, but no more than 6 inches greater than shoulder width apart. Now with the help of your spotter, slowly lift the bar to the starting position. Make sure to have the weight steady and still before lowering. Now slowly lower the bar to your chest, taking about four seconds to lower the weight. Let the bar slightly touch your chest. Once it does, press the bar back up to the starting position, taking about 2 seconds to lift the bar. Repeat this lift for the desired amount of reps.
The bench press is an essential exercise for any bodybuilder or weight trainer. Now keep up the good work, and with practice and persistence you will see your weight increase time after time.
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