Barbell Bench Press - The Best Chest Exercise
Barbell Bench Press Exercise Tutorial The barbell bench press is one of the most basic, time tested weight lifting exercises you'll ever perform.
Not only can it be considered the best chest exercise, but this tried and true compound lift also hits your shoulders and triceps with an emphasis.
Benching has earned iconic gym status for good reason! Often, it is among the first weight lifting exercises that a beginning trainee learns to execute.
So if you're a beginner, get ready to learn correct benching technique now; and soon you'll be churning out reps with hundreds of pounds using picture perfect form! If you're an intermediate or advanced weight lifter, then you probably already know why this exercise is fundamental to building a well developed and optimally powerful chest: It allows you to significantly increase workload (weight) keeping the challenge to your muscles never-ending - The ticket to growth...
...
But only if it is performed with correct technique.
You'd be surprised how many lifters with years of experience do this exercise incorreclty on a regular basis; the results are much less than optimal and include potential for injury.
Use this exercise guide to learn how to perform the bench press with proper technique.
If you actively practice these exercise instructions and tips, you'll quickly master this old school chest exercise and reap its multitude of benefits while staying healthy.
Bench Press Exercise Instructions 1.
The Setup.
You'll need a flat bench, and barbell loaded with plates.
It isn't a bad idea to use relatively light plate weight build "muscle memory" when first trying this movement.
(The majority of initial strength increases come from developing more efficient neural pathways.
)
Performing the Bench Press.
With the bar unracked, ensure you have obvious control over the weight before beginning the negative rep.
Repeat for Desired Repetitions.
You've done one...
The barbell bench press exercise is a fairly straightforward exercise, yet even experienced weight trainees often don't follow proper technique and thus risk injury.
Don't be one of those guys...
Beginners, intermediates, and advanced lifters all benefit from performing this superior exercise.
Look around; you'll see all mix-match body types, ages, and experience levels performing the bench press.
There's a reason why: it is a basic component of nearly any complete weight training regime.
If you're brand new to lifting, this exercise is pivotal for jump-starting your progress and giving you the base of strength and muscle that you need.
If you're a seasoned weight training vet, be sure you're getting the most out of this effective upper body exercise by re-evaluating your form.
Also try changing your program by modifying the number of sets, reps, time between sets, or workout frequency if your strength progress has slowed to a stop.
Remember, you need to continually challenge your muscles in order to consistently produce strength and build muscle mass.
Not only can it be considered the best chest exercise, but this tried and true compound lift also hits your shoulders and triceps with an emphasis.
Benching has earned iconic gym status for good reason! Often, it is among the first weight lifting exercises that a beginning trainee learns to execute.
So if you're a beginner, get ready to learn correct benching technique now; and soon you'll be churning out reps with hundreds of pounds using picture perfect form! If you're an intermediate or advanced weight lifter, then you probably already know why this exercise is fundamental to building a well developed and optimally powerful chest: It allows you to significantly increase workload (weight) keeping the challenge to your muscles never-ending - The ticket to growth...
...
But only if it is performed with correct technique.
You'd be surprised how many lifters with years of experience do this exercise incorreclty on a regular basis; the results are much less than optimal and include potential for injury.
Use this exercise guide to learn how to perform the bench press with proper technique.
If you actively practice these exercise instructions and tips, you'll quickly master this old school chest exercise and reap its multitude of benefits while staying healthy.
Bench Press Exercise Instructions 1.
The Setup.
You'll need a flat bench, and barbell loaded with plates.
It isn't a bad idea to use relatively light plate weight build "muscle memory" when first trying this movement.
(The majority of initial strength increases come from developing more efficient neural pathways.
)
- Lay on Bench.
Lay on a flat bench, eyes positioned directly under the bar, feet touching the floor. - Retract Your Shoulder Blades.
Bring your shoulder back and squeeze your shoulder blades together.
This ensures shoulder safety and stability of the weight, which translates to more control and power. - Grip the Bar.
Grasp the bar slightly wider than shoulder width apart, using the markings on the bar as a guide.
Your palms facing away from you.
Unrack the bar and keep your arms fully extended, positioning the bar directly above your upper chest area.
Performing the Bench Press.
With the bar unracked, ensure you have obvious control over the weight before beginning the negative rep.
- Lower the Weight.
Lower the weight in a slow, smooth, controlled fashion, to just above your nipples/lower chest.
Counting to 2 as you lower the bar will help ensure the correct tempo.
If you find it difficult to keep the bar steady at first, don't worry! You'll perfect the movement quickly! - Pause.
Pause for a split second and prepare to for the positive repetition.
Do not bounce the weight off your chest to use momentum. - Press Up.
Hold your breathe in and explosively push the bar up and away from your chest, returning it to the start position and exhaling after you get past the most difficult point.
Extend your arms fully until your elbows lock.
The bar should follow the same path on the way up as it did on the way down.
Repeat for Desired Repetitions.
You've done one...
- ...
Now Do More.
Repeat for the target number of repetitions, or until you cannot perform the technique without sacrificing acceptable form.
The barbell bench press exercise is a fairly straightforward exercise, yet even experienced weight trainees often don't follow proper technique and thus risk injury.
Don't be one of those guys...
- Start Light.
It never hurts to start light and work heavy.
You'll have plenty of time to prove what you can lift; so start with light weight and capture perfect form.
I can't say enough about mastering technique before moving on to more demanding weights. - Keep Feet Planted.
Get in the habit of keeping your feet planted flat on the floor throughout the lift.
Not only will this build the steady foundation necessary for more challenging weights, it will also help you "push through" those last difficult reps. - Arching...
Shoulders, Back & Butt.
Arching your back off the bench can dramatically increase your bench press strength if you do it right.
Remember to retract your shoulder blades and squeeze your upper back muscles.
Then arch your back so that your weight is directed onto the upper back/shoulder blade region.
And finally (and most importantly), keep your butt on the bench at all times, and squeeze your gluteal muscles through the reps - This is essential for protecting your lower back from injury. - Grip Width.
Once you have lowered the barbell to your chest, your forearm and upper arm should roughly form a right angle (90 degrees).
If it's much less than 90 degrees, then your grip is too narrow.
If it's much more than 90 degrees, your grip is too wide. - No Chicken Wings! Keep your elbows in.
Failing to heed this advice not only impedes on your bench press power, but it also puts you at a much higher risk for shoulder injuries.
If I had to guess, flaring of the elbows is one of the most common causes of shoulder issues for veteran lifters who simply failed to learn proper technique...
So, learn from their mistakes and keep those elbows tucked.
Beginners, intermediates, and advanced lifters all benefit from performing this superior exercise.
Look around; you'll see all mix-match body types, ages, and experience levels performing the bench press.
There's a reason why: it is a basic component of nearly any complete weight training regime.
If you're brand new to lifting, this exercise is pivotal for jump-starting your progress and giving you the base of strength and muscle that you need.
If you're a seasoned weight training vet, be sure you're getting the most out of this effective upper body exercise by re-evaluating your form.
Also try changing your program by modifying the number of sets, reps, time between sets, or workout frequency if your strength progress has slowed to a stop.
Remember, you need to continually challenge your muscles in order to consistently produce strength and build muscle mass.
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