Bench Press Technique

You ve just gotta know how to do it right. You don t need a spotter if you bench press inside the power rack as i do. Technique technique technique technique ensure you are actively pulling the bar downward as your tuck your elbows toward your sides initially with this technique you will not be able to do as much weight.

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Bench press with proper form.

Bench press technique. Lie flat on the bench with your feet planted on the floor holding a dumbbell in. As with any lift proper starting position is imperative in performing the exercise correctly and the bench press is no different. Fitness training exercise database bench press. Using good bench press technique includes keeping your upper back tight shoulder blades pulled back glutes hips and abdominals tight and feet pressed flat into the ground.

For reasons put forth there the wide grip arched back bench press will be considered the optimal and preferred technique for the purposes of powerlifting for the remainder of this article. Set the safety pins at the proper height so they catch the weight if you fail to lift it. When you lie on the bench make sure your butt upper back and head are all in good contact with the pad. How to bench press set your feet.

That said it is one of the most complex simply because there are so many places in the lift that. Lower the bar until your elbows are at about 90 degrees so that your elbows are just below shoulder height. In a barbell bench press your hands can t move inwards but they can with dumbbells for greater pec activation. If you ve read part iv of the technique series regarding bench press mechanics you probably do as well.

Although your foot placement isn t as crucial on the bench as it is for the deadlift or squat it s still important. Begin by lying flat on a bench with your feet flat on the floor and buttocks and shoulders touching the bench. Flat bench weights of various sizes bar technique. Bench press is one of the best exercises in your arsenal.

The bench press is one of the most classic powerlifting lifts you can add to your chest workout. Elbows flaring out what should i do. In this video we show you how going over technique form and how to perform the perfect bench. How to bench press with proper form.

The setup getting under the bar. Bench press in the power rack for maximum safety. Setup on the bench grab the bar unrack it lower it to your mid chest and press it back up. In it i detail what i ve learned from technique experts like ben esgro mike zourdos and usa powerlifting coach matt gary so you too can bench like the pros.