The Hunk Alert

How to Do Proper Bench Press – 5 Tips to Help You Improve Your Bench Press Technique

Proper bench press technique is important not just for your safety, but also for your bench press strength. Learn to bench press properly from the start and avoid injuries and performance disappointments.

1. Bench Set Up
Make sure your bench is set up properly before you even lay down. The bar needs to be centered in the rack, low enough for you to be able to reach it with your elbows slightly bent. The optimal height set up allows you to grab the bar and lift it from the rack with about 2 inches reserve. Too high and you will hit the rack, too low and you will spent energy just to lift it from the rack. This is a crucial thing to attend to, especially when you are testing your max.

2. Body position
Your body needs to be on the bench firmly. Keep your head, upper back, hips and legs on the bench the whole time. Your feet needs to be firmly on the floor. Lifting your feet, head or hips during the lift is a common, but improper bench press technique. It will temporarily allow you to lift more, however you put your body in a dangerous position that can easily result in serious injury.

3. Holding The Bar
Your grip needs to be very firm. Never use thumb-less grip! The bar can easily slip and fall on your chest. Instead, always place the bar in your palms, towards your wrist. This way, you will keep the bar straight without twisting your wrists or risking the bar to slip.

4. Grip Width
The grip width depends on what type of bench press you are doing, but the normal position for regular bench press is about 20 inches wider than your shoulder width. However, based on your body type, you may prefer even wider, or narrower.

5. The movement
The most effective and proper bench press technique is the one that makes the bar follow a straight line. This is the shortest move, thus allowing you to use heavier weights. Do not press the bar above your head, or towards your abdominal area. This puts a lot of pressure on your shoulders and does not allow your chest to do as much work as it should. The bar should go down until it touches your chest. Many people stop the movement when the elbows are in 90 degrees, but that is not a full-motion bench press. Instead, touch the chest, and then immediately start pushing up. You do not have to stop the bar on your chest, but do not bounce it off of it either!

There you have it. 5 easy tips that will help you use a proper bench press technique and make you a better bench presser.

About the Author

There’s much more to effective bench press routine. Don’t be stuck in the rut. Try this amazing hard-core bench press strength routine or try this time-tested routine and increase your bench press strength. Not Sure which one to choose? Read my side-by-side review of both these great bench press workouts.

Bench Press proper form and techniques

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