Flat barbell bench press is probably the most popular exercise in the gym. The bench press exercise can be performed with either a single barbell or two dumbbells.
The Serious Guide On How To Bench Press Seriously Strong Training
Retract and squeeze your scapulae together when laying on the bench.
Barbell bench press technique. The incline should be set at 30 45 degrees. As with any lift proper starting position is imperative in performing the exercise correctly and the bench press is no different. In it i detail what ive learned from technique experts like ben esgro mike zourdos and usa powerlifting coach matt gary so you too can bench like the pros.
Youve just gotta know how to do it right. The olympic barbell which is the standard one used to bench press in most decent gyms weighs exactly 20kg. How to bench press.
Setup on the bench grab the bar unrack it lower it to your mid chest and press it back up. Bench press is one of the best exercises in your arsenal. The setup getting under the bar.
This is basic compound multi joint and one of the best exercise for developing pectoral mass and strength. We also go over tips for bench press safety since this exercise has the potential to be dangerous without certain protocols. In this video we show you how going over technique form and how to perform the perfect bench.
Flat barbell bench press. Set the safety pins at the proper height so they catch the weight if you fail to lift it. How to bench press set your feet.
Bench press with proper form. When you lie on the bench make sure your butt upper back and head are all in good contact with the pad. Approach an incline bench press rack that has a barbell set at a comfortable rack height.
How to bench press with proper form. Performing the incline bench press with proper technique. That may or may not sound like a lot depending on your weight training experience.
Safety technique form in this video we teach you how to bench press with proper form and technique. Bench press in the power rack for maximum safety. The advantage of using two dumbbells is that you can perform the exercise with alternate arm action see dumbbell press some gyms may have a bench press machine that will enable you to perform the same action as this exercise.
Although your foot placement isnt as crucial on the bench as it is for the deadlift or squat its still important. It offers huge potential for increasing strength and most people can progress rapidly to heavier weights.
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