Bench Pressing Technique
I rarely see it performed correctly.
Bench pressing technique. How to bench press set your feet. In a barbell bench press your hands can t move inwards but they can with dumbbells for. Elbows flaring out what should i do.
Holding bar mid palm wrists will bend back and hurt. If you ve read part iv of the technique series regarding bench press mechanics you probably do as well. The bench press can be started by anyone with a few dumbbells.
Hold the bar low in your hands. In it i detail what i ve learned from technique experts like ben esgro mike zourdos and usa powerlifting coach matt gary so you too can bench like the pros. Although your foot placement isn t as crucial on the bench as it is for the deadlift or squat it s still important.
The bench press is an upper body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench the exercise uses the pectoralis major the anterior deltoids and the triceps among other stabilizing muscles a barbell is generally used to hold the weight but a pair of dumbbells can also be used. Technique technique technique technique ensure you are actively pulling the bar downward as your tuck your elbows toward your sides initially with this technique you will not be able to do as much weight. Flat bench weights of various sizes bar technique.
Begin by lying flat on a bench with your feet flat on the floor and buttocks and shoulders touching the bench. Wrap your thumbs around the bar. Start by holding the weights at chest level and slowly push upwards hands away from chest.
This is the safest and most effective way to bench press heavy. The bench press is one of the first exercises that most guys learn when they begin strength training and is hands down the most popular lift performed in most gyms. Bar low hand wrist won t bend.
The barbell bench press is done as an upper body lift which targets the pectoralis. You ve just gotta know how to do it rig. Have you ever been to the gym on a monday and tried to get on the bench.
For reasons put forth there the wide grip arched back bench press will be considered the optimal and preferred technique for the purposes of powerlifting for the remainder of this article. Bench press technique bench grip. Lie down on your back on a bench or even the floor if you do not have a bench.
