A quick guide on how to Bench press

Don Yeo

Member
12 Jan 2012
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Head: Keep it flat on the bench or raise slightly.
Shoulder blades: Retract them as you can when you set up.
Traps: Set up with the weight of your upper torso mainly on your traps and upper lats. When you push your toes into the front of your shoes, it should put pressure on your traps.
Lower back: Keep it arched so your weight is on your upper back and traps.
Hips: Develop a feel for driving your hips up and toward your traps without lifting your glutes off the bench.
Glutes: Keep the squeezed together and stuck in one place on the bench.
Feet: Keep them firmly on the floor with your toes pushing into the front of your shoes.
Bar Path: Move straight up and down
Hands: Grip the bar very tightly at shoulder width or slightly wider. Try to ''Break the bar in half'' to better activate your triceps.
Forearms: At the bottom of the lift your forearms should be perpendicular to the floor, forming a straight line from your elbows through your hands.
Elbows: On the downstroke, tuck your elbows close to your chest instead of flaring them out wide. This will prevent shoulder injuries.
 

prosu

Well-Known Member
4 Jun 2011
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Wanna add that the racking and unracking of the barbell can put the shoulders in a position risky to injuries. Its best to get a spotter to assist the process of getting the bar off the rack and into starting position.
 

smith

Member
3 Feb 2013
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It looks like a warm ups workout plan to me! Why not make some realistic plan that would give you a perfect shape you are looking for?

Is there any one who want to get a realistic workout plan for themselves? Which would not only be realistic but also be easy to follow. I recommend to watch some tutorials of Edward Checo. After watching any of his tutorial i believe you would also become a great fan of him.
 

Don Yeo

Member
12 Jan 2012
7
2
13
24
Read the title - A quick guide on how to bench press. This is a very brief guide on one specific exercise - Bench press. Not a workout plan.
 

Don Yeo

Member
12 Jan 2012
7
2
13
24
If there's anyone I'd like to recommend, it will be Scott Herman and Julien Greaux.