How To Bench Press

Do you have a terrible bench pressing technique and you are trying to raise your maximum? It also has the added bonus of making your torso thicker, reducing the distance you need to press the weight. As you start to change the direction of the bar and begin the press up, drive with the legs. It's strange to think about it but your leg power can actually help you bench press more weight! The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench. This is an important part and the difference between bodybuilding and a powerlifting bench.
But if you're training in a typical commercial gym, not many people will use the rack properly for squatting anyway. All you need to do is adjust the safety pins or spotter arms of the rack to a height just above or level with the height of your chest while lying flat on the bench. To test if you have the correct height, get into your bench press arch, unrack an empty bar and lower it to the bottom position. When I was training at a commercial gym, I used to bench press using their rarely used Hammer Strength squat rack. Increasing the height of the bench allowed me to perform bench presses with a full range of motion.
Finally, heavy lockout variations such as reverse band bench presses and board press variations can get you accustomed to holding heavier weights in your hands much like the above option. To execute the program, you'll need to know your current bench press one-repetition maximum, and then base your numbers off 90% of that! I think beginners and even many intermediates would do well with a lighter speed/technical bench day, using multiple sets of 2-3 repetitions. This article is about the bench press mistakes a lot of people make and what to do about it!
University of Southern California running back Stafon Johnson was bench pressing 275 pounds in 2009 when the bar fell and crushed his throat, requiring multiple surgeries. But YouTube is rich with videos of weight-room accidents, predominantly featuring the bench press. In a column last summer called How to Properly Spot the Bench Press at CrossFit Gyms," Brooklyn CrossFit owner David Osorio described visiting another CrossFit location and observing a class on how to bench press. It is true that an incline bench press can be done with both a barbell and dumbbells.
Keep in mind that this is only one of many body-toning exercises and that it is essential that with the bench press you work abs, back, arms, and legs to gain optimal health. If you are having a hard time not arching your lower back, raise your legs onto the bench. The bench press is only one of many exercises that will help you attain an overall level of fitness. If you take your time and learn how to do it right, and understand your individual limitations and weaknesses, your bench press weights and your fitness goals will sky rocket. You must first realize that the bench press requires the entire body to work together.
While many back in the day claimed that bench shirts were there to protect the shoulders" or keep them healthy, the bottom line is this: Bench shirts allows you to move heavier weights. If you're a powerlifter and you compete in a federation that uses gear, it would behoove you to not only spend time with training in your bench shirt, but with others who - how to bench press correctly with more weight - know and understand shirt usage. Unfortunately, it's not as easy as throwing the shirt on and getting an extra 50-100 pounds on your bench!
The barbell bench press is a good exercise for developing strength - how to bench press - and muscularity in your chest muscles, but many people often find that they feel the exercise more in their shoulders or triceps muscles. While most people often begin their chest workout with bench pressing, putting it at the end means that your chest muscles are already fatigued, so you will have to work extra hard to bench properly. The most common grip when bench pressing is a shoulder-width one, but to isolate your chest, try widening your grip by 12 inches or so wider.