Improve Bench

How to Improve Your Benchpress

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As a popular exercise the benchpress has been recognized as a basic barometer of strength. The benchpress is one part of the sport of powerlifting, primarily designed to increase the strength and bulk of the pectoral or chest muscles. The benchpress can be dangerous to do unless you follow the correct form and procedure.

Steps

1. Lay on a horizontal bench on your back with your shoulder blades pinched together. (Not pinching one's shoulder blades together causes the anterior deltoids (frontal shoulders) to take over most of the weight.)
2. Keep your feet flat on the floor at all times (unless instructed otherwise).
3. Use your feet placement to maintain a good arch in the lower back and an all around tight position on the bench.
4. Your buttocks should never leave the bench when lifting. This is considered bad form.
5. Place the elbows under the wrists.
6. Use a closed grip with the hands equally spaced on the bar so that the forearms are vertical (90°) to the ground.
7. Take the barbell in your hands.
8. Inhale.
9. Lift the barbell from the rack, and lower it to the lower chest area slowly.
10. Pause.
11. Raise the barbell back up vertically, and in a slight "hook" maneuver. Imagine the movement as a reverse, upside down "J". Exhale while pushing the bar into start position (or onto the rack).

Tips

• Varying width grips can be used to shift stress between pectorals and triceps.
• The benchpress is good for building up chest bulk in both men and women.
• Do not lock your elbows.
• The benchpress also works your anterior deltoids, serratus anterior, coracobrachialis, as well as the triceps.
• Can also be performed with dumbbells that incorporates more use of stabilizer muscles.
• The benchpress can also be performed on an incline, on a decline, or on a stabilizer ball.
• A spotter or mirror can be used to achieve correct form.
• Do not let the buttocks lift off the bench.
• On the way down, don't let the bar bounce off your chest. This could potentially hurt it, and gives you momentum and takes weight off your next lift.

Warnings

• Always learn weight lifting from professionals to avoid injury.
• This exercise should always be performed with a spotter to catch the bar in case it is dropped on the chest.
• The benchpress is a demanding exercise and should only be done as part of a well-planned and nutritionally sound exercise plan.
• Benching every day is terrible for your muscles. Wait 48+ hours between exercises.
• Never lower the bar onto the upper chest area.

Things You'll Need

• Benchpress and other weightlifting equipment.
• Space or gym membership.
• A spotter

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