How to Do the Bench Press


bench-press When you’re at the gym, how many times do you hear guys asking each other how much they bench? It’s kind of way a man can tell who the real men are. Society views men with huge biceps as powerful.

The bench press is viewed as the ultimate show in strength. Those that really know weight training will understand that a good program involves more than just bench presses. It requires a balance in weight training exercises.

Honestly, you can bench press all you’d like but you’re not going to get as far as you will if you added other strength training exercises such as deadlifts and squats.

These exercises strengthen the entire body. So don’t become another meathead that bases his strength on the fact that he can bench 225 pounds workout after workout. But if you are intend to do bench presses, this article will outline the proper way to press.

Step One

Lie with your back on the bench. Your shoulders should be retracted. This will give you a solid base from which to lift from. Chin should be up and your eyes should be looking at the ceiling. Your feet should be placed apart on the floor with a width equal to your shoulders. Point your toes outward a bit.

Step Two

Hold onto the barbell with your palms down. Keep your hands about 22 inches apart. Rest the bar in the palms of your hands.

Step Three

Create an arch in your back and push your chest up. Keep your rear end flat on the bench. Some people lift with their rear end off the bench. This makes the bench press easier but it is also considered cheating during a competition.

Step Four

Ease the barbell off of the rack where it was secured. Hold the barbell above your chest. Your arms should be perpendicular to the ground. Your elbows and wrists are to remain locked during each rep.

Step Five

Inhale deeply and don’t let the breath go. Begin to lower the barbell down to your chest. Your elbows will become tucked into your sides. Lower the barbell till it hovers over your sternum.

Step Six

On the exhale, push the bar up until your arms are fully extended. Now would be an appropriate time to grunt if you need to.