How to Bench Press with proper form: setup on the bench, grab the bar, unrack it, lower it to your mid-chest and press it back up.
Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it. You don’t need a spotter if you Bench Press inside the Power Rack as I do. If you don’t have a Power Rack, ask someone in the gym to spot you when you Bench Press. Then follow these five simple steps to Bench Press with proper form.
  1. Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
  2. Grab the bar. Put your pinky on the ring marks of your bar. Hold the bar in the base of your palm with a full grip and straight wrists.
  3. Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
  4. Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
  5. Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.
Rack the weight once you’ve Bench Pressed five reps. Finish your last rep first by pressing the weight away from your chest until you’ve locked your elbows. Then move the bar horizontally from above your shoulders to your Power Rack. Don’t aim for the uprights or you could miss them. Aim for the vertical parts of your Power Rack. Once you’ve hit them, bend your elbows to lower the bar in the uprights.
If you’d like a print version of these tips, download my Bench Press Tip Sheet. It’s a simple one page document that covers the most important tips to Bench Press with proper form. Print it, take it with you to the gym and review the tips between sets. This way you’re sure you’re Bench Pressing with proper form and get stronger without injuring your shoulders.



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