![]() If they are, try narrowing or widening your grip to get your elbows stacked directly under your wrists.” But once you do reach the bottom position, your forearms should not be bent inward or outward. But if your shoulders roll forward at the bottom (which can cause discomfort and potential injury), stop an inch or two above your chest or wherever is most comfortable. Now as for how deep to go, ideally, you want to touch your chest with the bar. Instead, to maximize chest activation and minimize shoulder discomfort, keep them tucked at about a 45 to 70 degree angle away from your body. “As you do this, avoid tucking your elbows too close into the body and also avoid the more common mistake of flaring them out to the sides. To do so, focus on pulling the bar down towards your lower chest, right around the level of your nipples.” Instead, you’ll want to bring it down and slightly forwards. During a proper bench press the bar should not travel straight up and down. ![]() “The most common mistake people make here with the barbell bench press has to do with the bar path. Then, re-engage your lats by thinking about bending the bar in half.” From there you want to use your lats to “pull” the bar into the starting position right above your shoulders. To avoid this, maintain your arch and stay tight, then push the bar up to get it off the rack. “This is where most people lose all their tension and mess up their bench press technique before they’ve even started it. Then, through your nose take a deep 360 breath into your abdomen, and brace your core.” Step 3: Unracking Once you’ve set your arch, straighten your wrists by pointing your knuckles to the ceiling. Next, we want to create an arch in your upper back by thinking about opening up and extending your chest. You can imagine there was a band attached to the bar pulling it back as you try to pull it forward. Then, activate your lats by bringing your armpits down to your hips. Use your quads to push your feet down into the ground and use your glutes to drive your knees out. “Before you even consider unracking the bar, you need to activate various muscles that will help unlock your bench press strength and keep you stable as you lift. ![]() ![]() Finally, walk your feet back under your knees and plant them firmly into the ground.” And when you grab the bar, for the most secure grip, I’d recommend keeping your thumb around the bar. Then, for a smooth unracking, position your body such that your eyes are directly under the barbell. The distance between your hands is your ideal grip distance on the bar. Then, bring your elbows in towards your sides until your thumbs line up with your nipples. Pull your elbows back until they make a 90 degree angle. Jeremy Ethier explains, “to find the perfect grip width for you, lay down on the bench with your arms straight in front of you. If you’re new to weightlifting or unsure about the correct form, it’s advisable to seek guidance from a qualified fitness professional. Remember, it’s important to perform the bench press with proper form and technique to maximize its benefits and reduce the risk of injury. The sense of accomplishment, increased self-confidence, and the release of endorphins during exercise can contribute to improved mood, reduced stress, and enhanced overall mental health. Mental and psychological benefits: Engaging in strength training exercises like the bench press can have positive effects on mental well-being. Proper technique and form during the exercise can help develop core strength and stability, which is essential for overall strength and balance. The increased strength and power gained from bench pressing can translate into improved performance in these activities.Ĭore stability and balance: Although the bench press primarily targets the upper body muscles, it also requires stability and control of the core muscles. This can be particularly beneficial for reducing the risk of osteoporosis and maintaining healthy bone mass as you age.Įnhances athletic performance: The bench press can improve performance in sports that involve upper body strength and power, such as weightlifting, powerlifting, football, and martial arts. Increased bone density: Weight-bearing exercises like the bench press can stimulate bone growth and increase bone density. Improved pushing power: The bench press is a pushing movement that helps develop the muscles and strength needed for various activities that require pushing, such as pushing heavy objects or performing explosive movements in sports like basketball or football. This can contribute to a more aesthetically pleasing physique and improve your overall upper body strength. Muscle development: By regularly performing bench presses, you can increase muscle mass and promote muscle growth in your chest, shoulders, and triceps.
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