💪How to Correct Bench Press | Guide

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🔥 Correct Bench Press

Correct Bench Press
Correct Bench Press

💪 Here’s how to Bench Press with proper form:

  1. Lie on the bench with your eyes under the bar
  2. Grab the bar with a medium grip-width (thumbs around the bar!)
  3. Unrack the bar by straightening your arms
  4. Lower the bar to your mid-chest
  5. Press the bar back up until your arms are straight
Correct Bench Press
Correct Bench Press

Hold the weight for a second at the top, with straight arms. Breathe. Then take a big breath, hold it, and lower the bar again. Keep your butt on the bench when you press it back up.

The Bench Press is a full body, compound exercise. It works your chest, shoulders and triceps most. It’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The bigger your bench, the bigger your chest.

Bench Set-Up
Bench Set-Up

To avoid shoulder pain, tuck your elbows 75° when you lower the bar. Don’t try to stretch your chest by flaring your elbows 90° out. You’ll impinge your shoulders if your upper-arms are perpendicular to your torso at the bottom. Tuck your elbows 75° to Bench Press pain-free.

Bench Set-Up
Bench Set-Up

 

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