How To Bench Press Conventionally
So, you want to know how to bench press, huh? Well good for you! The bench press is one of the best exercises
for developing upper body strength and muscle mass.
Learning the proper technique and movement is critical for efficiency and injury prevention.
In this article I will discuss what muscles the bench press works, the proper technique, and other things you
should consider when you add this exercise to your workout routine.
The bench press is generally regarded as a compound movement because it involves several muscles. The pectoralis
major, anterior deltoids, serratus anterior, coracobrachialis, trapezii, triceps, and scapulae fixers are all used
during the bench press.
It is, without a doubt, one of the most preferred methods for building the chest muscles. To target different
areas of the chest, you can perform decline, incline or flat bench presses. The one you choose will depend on your
goals and preferences, and the technique for each type is the same.
When doing the bench press, it is especially important that the movement is fluid and controlled. As you move up
in weight, there is an increasingly greater chance for injury. At first, practice the technique with a low amount
of weight and go slow.
Start with your body firmly on the bench and your feet on the ground. This is how your body must stay throughout
the entire movement - do not lift your back off the bench or lift your legs off the ground. If you do, you will be
unstable and therefore unable to lift as much weight.
Your grip when performing the bench press will depend largely on comfort and the primary muscles you want to
work. A traditional bench press will start with you placing your hands about shoulder width apart on the bar.
If you want to target the triceps even more, try a close grip when you have the technique down. A wider grip
will reduce your range of motion and make it easier to lift more weight. This type of grip is great when trying to
beat personal records, but it can also take a toll on your shoulders.
Once you have placed your hands where you want them, lower the weight and keep the bar level and in control.
Keeping your core tight will help you stabilize the bar and keep your back on the bench.
Lower the bar to the middle of your chest and then lift the bar up in an explosive manner. Try not to bounce the
bar off your chest, as this will make the movement easier and you will not get the same effect as you would if you
pause on your chest.
You should always hold the bar with all four fingers and your thumb. Some people prefer the “suicide” grip
(thumbless grip), but as the name suggests, this can be very dangerous and is not recommended for anyone.
Make sure your wrists stay upright during the lift. If they bend backwards you increase the risk of the bar
lowering closer to your head and upper pectorals, which is inefficient. Follow these important tips and tricks to
bench press effective and safely!