How to Bench Press with correct form – All you need to know

By | November 13, 2014

How to Bench Press with correct form – All you need to know

benchThe Bench Press. Arguably the best exercise to build chest, shoulder and triceps. It is very important to be able to Bench Press correctly since it is an easy exercise to f*ck up your shoulders. And when benching with correct form you not only keep your joints and ligaments safe you’ll be also benching more weight since your in a mechanical advantage! How cool is that? No injuries and stronger bench. What more could you ask for?

So how to bench press with correct form? Here is all you need to know!

#1 RETRACT YOUR SHOULDER BLADES TOGETHER

Pull your shoulder blades together in your back. This puts your shoulder in a position where it sits firmly in its socket and your not pushing it out.

#2 HAVE A SLIGHT ARCH IN YOUR BACK

I wrote a slight arch for a reason. If you start arching to much too soon you’ll probably lift your butt off the bench and thats not a good idea. Always keep your butt on the bench.

#3 PLANT YOUR FEET ON THE GROUND

Firmly plant your feet off the ground. As you get more advanced you’ll recognize that you can start to incorporate leg drive in order to push more weight in the bench press. It may sound irrelevant now but as you gain experience, bench press starts to become more of a whole body movement than just chest, shoulder and tricep.

#4 TAKE SHOULDER WIDTH GRIP OR SLIGHTLY WIDER

Shoulder with or slightly wider grip is important. If you take too narrow grip you cannot maintain the straight line between the wrist, elbow and the bar and this will cause you a lot of stress on your elbow and wrist as the weight gets heavier.

#5 LOWER THE BAR A BIT UNDER YOUR CHEST

This is the area where most of the guys make a mistake. They’ve been watching all the bodybuilding videos and imitating the bench of bodybuilders. Bodybuilders tend to lower the bar close to their upper chest and throat. This puts a huge stress on your shoulder joints and should be avoided at all costs. Lower the bar a bit under your lower pecs for joint health and maximal power distribution!

#6 PREVENT FLAIRING OF YOUR ELBOWS

This is basically coupled with the #5. As you keep your shoulder blades retracted throughout the movement and lower the bar below your chest you’ll keep the right angle on your elbows and keep them from flairing to the sides.

CONCLUSION

The Bench Press is a wonderful exercise for upper body mass and strength building. It is actually quite easy to master and with these tips I gave you you’ll guarantee yourself a strong and solid base for benching.

One thing to remember is that you have to strengthen your mid- and upper back when your goal is to bench a lot. Being able to keep a tight upper and middle back in Bench is crucial! If you neglect heavy back training and just keep focusing on benching you’re bound to get injuried due to the muscle imbalance.

I’ll put a video here also so you can get a clear view what these things mean in practical sense:

Interested in building muscle and strength but don’t know where to start? Or you’ve been lifting for a while without the results you deserve? Check out my review on Sean Nalewanyj’s program HERE This e-course has everything you need to take your muscle and strength gains to the next level!

Did you find this article helpful? Drop me a comment below I’d love to hear what you have in your mind!

Happy trainings!

– Jesse 🙂

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