Bench Press Proper technique
- Setup. Lie flat on the bench looking up at the bar. Lift your chest and squeeze your shoulder-blades. Keep your feet flat on the floor.
- Grab the bar. Place your hand where they naturally would go in push up position. Hold the bar in the base of your palm with a full grip and straight wrist.
- Unrack. Take a deep breath and unrack the bar, straighten your arms. Move the bar over your shoulders with elbows locked.
- Lower the bar. Lower it to your mid-chest while tucking your elbows about 75°. Inhale as you eccentrically lower it.
- Press. Concentrically press the bar from your mid-chest to above the shoulders. Exhale as you push upwards while keeping your butt on the bench. Lock your elbows out at the top. Repeat for specified reps.
Variations: The most common bench press variations are: Incline (isolate upper chest), flat, (overall), decline (lower chest), wide grip (outer chest), close grip (to isolate triceps and forearms), and Smith Machine Bench Presses.
Tips: Avoid slamming / bouncing the bar off your chest, this negative (eccentric) portion of the movement is 1/2 the exercise. Always have a spotter available when attempting heavy / low rep/ max out set’s.