Weight Training Tips and Articles

Proper Bench Press Form

  The main exercise of any chest weight training routine is the bench press. You simply lie on the bench with a grip on the bar a bit wider than your shoulders, lower the weight to your chest and lift the weight. Of course, that’s not all there is to it. Many weight trainers try to lift the weight off themselves by raising their entire body besides their upper back off the bench and practically dropping the weight on their chest to get a bounce at the beginning of the lift. This is poor lifting form and you won’t be hitting the pectoral muscles as good as when you use proper form on the bench press. You’re also more likely to hurt yourself.

  To bench press properly you need to keep your butt on the bench while performing the exercise. Keep your feet on the floor and you’ll get a small natural arch in your back. Pull your shoulders blades inward and downward and contract your upper back muscles to “pop” your chest out so most of the resistence is targeting more directly on your chest muscles. Lower the bar under control until it touches your chest and try to explode the weight upward. Use a spotter on your heavy bench press sets if you can. If you don’t use a spotter you need to be absolutely sure you can get 1 more rep before you try it. Better safe than sorry.