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Chest press technique. Bench press lying on a horizontal bench. Fundamentals: theoretical and practical

The bench press (bench) is a basic free weight exercise. It develops the muscles of the chest, shoulders (anterior bundle of deltoid muscles) and arms (triceps). This is the most effective upper body strength and muscle building exercise because you are lifting most of the weight above you (more than standing chest presses). The bigger the bench, the bigger your chest.

The correct starting position for starting this exercise is lying on a bench, legs on the floor, resting with the entire foot (the lower leg is perpendicular to the floor). Remove the barbell from the rack with straightened arms. Lower the bar to the middle of your chest. Raise (Push) the bar up until your elbows are straight. Keep your pelvis on the bench. The bench press consists of 5 reps in a 5x5 program (workout A).

how to properly perform the bench press (on the bench): lower the barbell to the middle of the chest. Squeeze (lift) the bar up until you straighten your elbows.

To avoid shoulder pain, keep your elbows at a 75º angle as you lower the barbell. Do not try to stretch your chest by raising your elbows to 90º. You injure your shoulder joint when the base of your forearm is perpendicular to your torso. Spread your elbows (hold your elbows) at a 75º angle to avoid pain.

Unlike the squat or deadlift exercise, the bar does not move in a vertical plane when you perform the bench press correctly. It moves diagonally to the middle of the chest above the shoulders. Thanks to this, you can avoid injury to the shoulder joint. This is the most efficient way to bench press with heavy weights.

Introduction. How to do the bench press (bench)

lie down on the bench, take the bar, remove it from the rack, lower the bar to the middle of the chest, lift it back.

Perform the bench press on a special machine (power rack) for maximum safety. Set the restraints at a comfortable height so that they can hold the weight if you can't lift it. You do not need an assistant if you are doing the exercise on the same machine as me. If you do not have a special rack (power rack), ask someone in the gym to insure you during this exercise. Follow these 5 easy steps to properly bench press.

Training. Lie down on the bench so that your eyes are under the bar. Raise your chest and pull your shoulder blades together. Leg with the whole foot rests on the floor
grip. Place your little finger on the indicated (ring) places. Hold the barbell at the base of your hand, fully grasping it without bending your wrists

lifting the bar. Take a deep breath and grab the bar with straight arms. Carry the bar over your shoulders without bending your elbows.
Lowering the boom. Lower the bar to the middle of your chest, keeping your elbows at a 75º angle to your torso. After lowering the bar, take a short pause.
Lifting the bar. Squeeze the bar from the middle of the chest to its original position (above the shoulders). Keep your pelvis on the bench. Straighten your elbows. Take a breath.

Set the barbell on the rack after doing the 5x5 exercise for power lifts. On the final rep, lift the weight from your chest until your elbows are straight. Then, install the barbell on the power rack. As soon as you touch the bar, bend your elbows to lower the bar onto the holders.

Preparing to perform the bench press (on the bench)

How to prepare for the bench press exercise (on a bench): sit on a bench, lie down, bring your shoulder blades together, grab a barbell, put your legs in the correct position.

Before doing the exercise, set up the necessary equipment. Set the rails to a suitable height so that they catch the weight if it falls. Sit strictly in the center of the bench. Get into the correct starting position before you remove the weight (start the exercise). Your wrist will bend if you grab the bar incorrectly. Your shoulders will begin to move if your shoulder blades aren't pulled together tightly. You will not be able to correct their position in the middle of the exercise, and this may cause the weight to fall on you. Compliance with these rules (recommendations) will contribute to the successful completion of the exercise and the development of chest muscles.

Lying position(on the bench). To begin, sit on the edge of a flat bench. Lie down with your back flat on the bench. Lie down so that the bar is at eye level.
Flattening of the shoulder blades. push your chest forward, tighten your upper back, bring your shoulder blades together as much as possible and lower them down.
grip. The little finger is on the inside of the ring marks. Firmly grip the barbell with a brush so that he cannot change position.
Leg position. legs stand straight (flat with the whole foot) on the floor, under the knee there should be an angle of 90º with respect to the floor.
Removing the bar. With straight hands, remove the barbell from the holders. Bring the barbell up to shoulder level. Ready.

Do this prep before every bench press. Thorough and consistent preparation for the exercise will help you successfully cope with weight. By developing the technique of execution, you increase the effectiveness of the exercise. When preparing, pay attention to the weight with which you will work. Follow the rules when preparing for a warm-up or doing basic strength exercises.

Bench press 101

The effectiveness of the bench press depends on your physique. The wider your shoulders, the wider your grip should be. The longer your forearms, the closer your elbows will be to your torso in the down position. Do not try to repeat the technique of this exercise after another person until you have a similar physique. Instead, stick to the basic rules for bench presses; As you gain experience, you will improve your form.

grip. Hold the bar firmly at the base of your palm.
width grip. palms are within (inside) the circular marks. When lowering the bar, the forearms should be vertical.
Big finger arms. The thumb should wrap around the bar.
brushes. The hands should be straight from the bar to the elbow. Do not bend your hands - this can cause pain.
Elbows. In the lower position, the elbows should be at an angle of 75º with respect to the body. They should not touch the body or move apart (“fly apart”) at an angle of 90º.
forearms. Should be vertical to the floor.
Shoulders. Keep your shoulders off the bench. Do not push your shoulders forward when the bar is in the top position.
Upper part back. Squeeze your shoulder blades together for maximum stability while pressing.
Breast. lift your chest up to the ceiling. The bar should touch the chest when in the down position.
Head. in the prone position, the bar should be at eye level.
Small of the back. A natural curve that allows you to move your hand freely between the bench and your back.
Taz. Keep your pelvis on the bench. Do not try to cheat by lifting the pelvis from the bench.
Feet. They are flat on the floor, strictly on the knees, at an angle of 90º, shoulder width apart.
Withdrawal rods. Remove the barbell (with weight) from the holders by straightening your elbows. Pass the barbell over your shoulder joints.
lowering rods. Lower the bar to the middle of your chest. Spread your elbows at a 75º angle in the bottom position.
Down position. The brushes are straightened, the brushes are vertical. The elbows are turned towards the body, not away from it.
Lifting the bar. Do not pause in the down position. Squeeze the bar to the top position (above the shoulders). Lock your elbows up.
Fixation of the bar in the upper position (“lockout”). Lock the bar in position above the shoulder joint. Lock your elbows in the up position. Do not rush to bend your elbows back.
Return of the bar to the holders. On straight elbows, bring the bar to the rack, slowly lower it to the holders.
The trajectory of the rod. Diagonal line from the middle of the chest to the position above the shoulders. Wrong - a straight vertical line above the shoulders, neck or chest.
Breath. Take a deep breath in the top position, hold your breath while lowering the bar and in the bottom position. Exhale in the up position.

Safety

How to urgently finish the bench press: lower the bar to the middle of the chest, make the chest flat (exhale), so that the bar touches the holders (frame). Crawl out from under the bar.

You will never get stuck under a weighted bar if you bench press inside a power rack. The power rack has horizontal holders that can pick up the weight in the event of an unsuccessful barbell lift. Set the horizontal holders slightly below the extreme drop point of the boom. With a successful repetition, the holders will not interfere with you. If you fail to lift the weight. In this case - lower the weight to the middle of the chest, flatten the chest (exhale) to lower the barbell onto the holders (frame). The bench press in a power rack is the safest way to perform this exercise.

It is dangerous to perform the bench press without a power rack or an assistant. If you are crushed (stuck under) the bar, then the only way to get out from under it is the “Shame Roll”. Lower the barbell to the middle of your chest, “roll” it to your stomach, then lift the body and lift the weight (it says in the article - deadlift). This will not be very pleasant and may leave bruises on the abdomen. An alternative way is to do the bench press without weight clamps, in which case you can tilt the bar to one side and dump some of the weight (pancakes) on the floor, however, by doing so you will break the rules of conduct in the gym by roughly dropping the weight on the floor.

The dumbbell bench press looks safer, but it's not. Although it should be noted that you will never get stuck under the weight. But if you fail to lift heavy dumbbells, they can fall on your face and seriously injure you, or you can throw dumbbells on the floor, which also does not please the general manager. The bench press in a power rack is the safest way to do this exercise because the horizontal holders can pick up the weight if you fail to lift it (if you get stuck under it). The power rack will also prevent the barbell and plates from falling to the floor. But even a power rack won't help if you can't handle the weight of the dumbbells.

The fear of hurting yourself while doing the bench press is normal. People die from accidents under the barbell. To avoid this, always hold the bar with a full grip (the thumb should be opposed to the others), this will eliminate the possibility of the bar rolling and falling on the chest. Don't do heavy bench presses without a power rack. Start with light weights, focus on the technique of the exercise, and only then, gradually increase the weight. Following safety rules will give you confidence and you will overcome fear. Don't forget to set up horizontal holders, even if you think you can handle the weight.

Bench Press Technique

Grip technique

left: grip in the middle of the palm - the brush will bend and hurt. In the middle - grip with the lower part of the palm, the brush will not bend. On the right - green indicates the correct position of the barbell in the palm of your hand.

Full grip. The thumb wraps around the bar. This is the safest and most effective way to hold the barbell. Pinch the bar so that it cannot move during the exercise. The muscles in the arms, shoulders, and chest will have a harder time contracting, which will increase the load during the exercise (hyperload). Do not relax your arms (palms) during the bench press. Hold the barbell as tightly as possible.

Wrong grip. the thumb should be opposed to the other four, which creates a lock that prevents the bar from rolling and falling onto the chest. If the bar slips out of your hand and no assistant has time to help you, the bar may fall on your chest, throat or face. This can lead to an accident or death. If your hand (wrist) hurts, take the barbell closer to the base of the palm, this position will not allow your hand to bend.

Bulldog grip. The easiest way to properly grab the barbell is to use a bulldog grip. Grabbing the barbell, twist your palm around it to get a better grip on the bar. Hold your palm firmly so that the barbell cannot move. This grip will keep the bar from slipping out of your hands. Try this grip variation for a few workouts and you'll get used to it.

Grip Width

Left: Grip too wide, forearms angled. Middle: The grip is too narrow, accentuating the triceps. Right: The most efficient way to bench press.

Medium grip. Take the barbell so that the little fingers are inside the designated area. forearms should be vertical when lowering the barbell. Your body type determines the width of your grip. A narrower grip is not effective for developing the pectoral muscles in the way that it involves the muscles of the arms, focusing on the triceps.

Vertical forearms. Your forearms should be vertical, in other words, perpendicular to the floor. If your elbows are on the outside of your hands when lowering, it's harder for you to lift the weight (you're also using your triceps). If your elbows are inside your hands, you are loading your shoulder joint. Keeping your forearms vertical as you lower the bar helps determine the correct (suitable) grip width.

brushes

Straight brushes. Straight wrists are the safest and safest way to bench press (a straight vertical line is the bar, wrist, elbow when the bar is in the down position). Remember, if you bench press with bent hands, they will hurt. A sports tourniquet (special bandage) will not help solve this problem. Straighten your wrist with the barbell positioned correctly in your hand (closer to the base of your palm).

Grab with the bottom of the hand. Do not hold the bar in the middle of the palm or close to the fingers as in the deadlift. Gravity will pull the bar down and this will cause your hands to bend and hurt, to avoid this hold the bar close to the base of your palm. In preparation for the exercise, take the barbell with a bulldog grip, twist your palm to grab the barbell tighter.

Elbows

Spreading the elbows when lowering the bar can lead to sharp pain in the shoulder (shoulder impingement syndrome). , the syndrome is based on mechanical impact of the tendons of the muscles of the rotator cuff and the anteroinferior part of the acromion, especially when the shoulder bent forward turns inward)

Elbow grouping(correct position of the elbow joint). While lowering the bar, you need to bring your elbows together a little. Your physique will determine how much you need to bring your elbows together (the optimal angle at which you should keep your elbows in relation to the body is 75º). Your shoulders (anatomical) should not be strictly perpendicular to your torso when the bar is in the down position. It is also necessary to remember that excessive reduction of the elbows (to touch with the body) will adversely affect the effectiveness of the bench press. Remember that the safest and most effective way to perform this exercise is to keep your forearms strictly vertical (perpendicular to the floor) in a low position.

Don't touch your body. When touching the body with the elbows, they are “inside” (in relation to the hands). The weight will be harder to lift and it will put extra stress on the joints. Professional powerlifters wear compression shirts. But we do not use such T-shirts, so our hands and elbows must be in the same vertical line so that the bench press is as effective as possible. Do not spread your elbows to the sides when the bar is in the down position.

Don't disclose(do not arrange) elbows. We advise you not to lower the bar if your elbows are more than 90º apart. We also don't advise you to do a bodybuilder-style bench press with your elbows perpendicular to your torso in the low position. You injure your shoulder joint in an attempt to stretch your chest muscles more. The upper arm will “hit” the rotator cuff against the acromioclavicular joint on each rep. The shoulder joint will become inflamed and sore. In the lower position, keep your elbows at a 75º angle to your torso.

Spread your elbows during only lifting the weight. Lifting the weight should mirror the trajectory of lowering the bar. You must spread your elbows while lifting the weight and bring the barbell to a position above your shoulders. Otherwise, you will be lifting the bar just above your chest. This lifting trajectory is considered ineffective when working with heavy weights. “Push” the weight from the middle of the chest to a position above the shoulders, spreading the elbows.

Vertical (perpendicular) forearms. The most effective way to bench press is to keep your forearms perpendicular to the floor when the bar touches your chest. A straight perpendicular line from the hand to the elbow will create effective leverage for working with heavy weights without pain in the hands. If your elbows are too close or too far - intercept the bar (the bar should be held at the base of the palm, bulldog grip) and change the grip width.

Fixation of the rod in the upper position. Return the barbell to the machine with your elbows straight. Straighten and lock this position every time you lift the bar. The bench press is not performed correctly if you do not straighten your elbows in the upper position, because: firstly, the repetition will not be counted; secondly, you can drop the barbell and injure yourself; thirdly, it is safe to fix the elbows in a straightened position with a full range of motion.

forearms

Left: Vertical forearms with a bar on the shoulders, causing injury. Two in the middle: forearms not vertical, touching chest too high/low. Right: vertical forearms, the most effective way.

When viewed from the side (side) the forearms should be vertical (parallel and perpendicular to the floor). Your forearms should be vertical (parallel and perpendicular to the floor) when the bar touches your chest. A strict vertical line should be visible from the side - a barbell, a brush, an elbow. This is the safest and most effective way to bench press. If your hands are bent (backward) grab the bar with a bulldog grip. Make sure that the elbows are in the correct position (at an angle of 75º in relation to the body). Lower the bar to the middle of your chest.

Vertical front. Your forearms should be vertical (parallel and perpendicular to the floor) on either side (front or back). Tilt the forearms is not recommended. this will negatively affect the effectiveness of this exercise. The close grip bench press will engage the triceps more. If you bench press with too wide a grip, it will cause problems for the shoulders (shoulder injury).

Head position

Eyes under the bar. Lie down on the bench so that your eyes are under the bar. This position minimizes the distance between the power plant and the shoulders. Do not lie down far from the holders - it will be inconvenient for you to remove and return the barbell to its place, it will require a lot of strength from you, and besides, it will not be safe. Therefore, the bar should be above your eyes when you lie on the bench and look straight at the ceiling. If you touch the racks while lifting the bar, you are lying too close.

Do not rest (do not press) your head on the bench. Your neck will hurt if you push your head against the bench during the bench press. Tighten your neck muscles without putting pressure on the bench. The easiest way to avoid this is to keep your head off the bench. The muscles will be tense if the head does not touch the bench. Your neck won't get hurt because you'll be pushing it into the bench.

Keep your head in a neutral position (flat). Do not turn your head to look at the racks or you will injure your neck. Keep your head down to check if the bar is touching your chest. Keep your head straight (in a neutral position), eyes looking at the ceiling. At the end of the approach, fix the bar over your shoulders, return the bar to the power plant. When you return the barbell to the holders, bend your elbows and lower your arms.

Shoulders

Shoulders should be kept on the bench. Keep your shoulders on the bench. Do not stick them forward during the bench press. If your shoulders are pulled forward, your arms will be higher than they should be. Therefore, it will be much more difficult for you to perform this exercise. In preparation for the bench press, lie down so that your shoulders are on the bench.

Don't push, push. The best way to keep your shoulders on the bench is to imagine that you need to push the barbell away from you (from your chest). Imagine what you are doing and pushing off the floor.

ask someone to help you. Your shoulders may move forward when you remove the barbell from the holders. Some power racks have enough markings for the holes, so the racks may be too high or low. When the holders on the stand are too low, this can cause strain in the hands. If the racks are too high, you will have to lift your shoulders off the bench to reach and put the bar back in place. To avoid these situations, ask someone to help you.

Upper back

Squeeze your shoulder blades together as if you were trying to hold a handle between them. This will give you the best bench press position.

bring your shoulder blades together. Keep your upper back toned (do not relax) while doing the bench press. Imagine that you have a pen between your shoulder blades and you need to hold it. This will even out (flatten out) your upper back and increase stability when you lie down on the bench. You can press the top of your back into the bench, this will increase the effectiveness of the exercise. Be sure to pull your shoulder blades together before removing the barbell from the rack.

Stay tuned (don't relax). do not stick your shoulders forward (up). You will lose tension in your upper back, your chest muscles will weaken, and your arms will rise higher than necessary - you will be hard. Keep your upper back in good shape, pull your chest forward and your shoulders back. Do not lose tension even when you are helped to remove the weight or return it to the rack. Remember to press your upper back into the bench on each rep.

Breast

Raise your chest towards the ceiling as you press. Notice my T-shirt is tighter on the right. My chest is fuller. This is a more efficient way to bench press.

Raise your chest. In preparation for the exercise, bring the shoulder blades together. Raise your chest. Do this by arching your lower back (lower back) and turning your chest up. Keep your pelvis on the bench. Squeeze (tighten) the latissimus dorsi muscles to fix the correct position. This position reduces the stroke of the rod, reduces the movement of the rod in the horizontal plane.

The chest should not remain flat. With a flat chest bench press, you are forcing the bar to touch your chest at a very low point. The farther the bar is from your shoulders, the harder it is to lift it. If your chest is flat, you risk dislocating your shoulder joints and injuring them. You "do not cheat" the range of motion by pushing the chest forward, on the contrary, you do the exercise more efficiently and safely.

Lower Back

Deflection in the lower back. Do a bench press with a back arch. Lie down on the bench so that there is a natural deflection in the lower back. Your palm should pass freely between the lower back and the bench. The curve will help you lift your chest. It will increase the effectiveness of this exercise. When making a deflection in the lower back, do not forget to keep the pelvis strictly on the bench.

Don't kink. The bend in the lower back should not resemble a horseshoe. And yet, some athletes will bend too much to handle more weight. We do not recommend that you do this - as it injures the spinal discs. Some people think that an excessive deflection in the lower back is a "scam" because. this reduces the distance of movement of the bar. Remember that the curve in the lower back should be natural.

You can not do the bench press with a flat and even back. Our goal is to bench press with the chest up. This position is safer for the shoulders and helps with heavy weights. A flat back will not allow the chest to rise up and bring the shoulder blades together. Maintain a natural arch in your lower back to tone up (keep your muscles tight). excessive deflection can lead to pain.

Taz

Don't lift your ass off the bench.

The pelvis should always be on the bench. During the bench press, keep your pelvis on the bench. Your lower back may be off the bench, but not your pelvis, otherwise the rep will not count. During the bench press, the legs should rest on the floor, and the top of the back and buttocks on the bench.

Never lift your pelvis off the bench. Lifting the pelvis off the bench is cheating. This simplifies the press by reducing the trajectory of the bar. During a pelvic lift competition, you receive 3 red signals. In addition, you risk injuring the lumbar if you arch your back too much. If you tear your pelvis off while doing a bench press, this repetition does not count.

Legs

Keep your feet on the floor. Don't put your feet on the bench or lift them up during the bench press. This puts you in an unsteady position and is ineffective when lifting large weights. you cannot use the foothold. The position of the feet on the floor increases your stability, balance and strength. This will help you maintain the correct position of the chest (up) and the natural deflection in the lower back.

Heels on the floor. Do the bench press only when the entire foot rests on the floor. Do not lift your heels off the floor as this reduces your stability. The larger the area of support, the better you keep your balance during the exercise. Some lifters do the bench press with their heels up, but the World Bodybuilding Organization doesn't allow it.

Barbell squat. During the bench press, the feet (heels) should be shoulder-width apart. Use the same position when doing barbell squats. Do not bench press if your feet are narrower than shoulder width, this position is less stable. If your hips hurt or cramp, your feet (legs) are too wide apart. Place your feet already, shoulder-width apart. Rotate your feet 30º so they are in line with your hips.

Knees over ankles. This means that your knees are bent at a 90º angle with your lower leg upright. Don't bench press if your ankles are in front of your knees, as this prevents you from pushing off the floor and reduces your strength. The ankles can be slightly out of the knees, as long as you don't lift your heels off the floor or over-bend your lower back.

Lockout ( straightening arms with a projectile on the racks )

Bar above the shoulders. The barbell is in a balanced position when you hold it over your shoulders. Holding the bar above the chest is more difficult - it's like. Test (check it yourself): fix the barbell without weight on outstretched arms above the shoulders. Move it to a position over the chest, then over the face, then back over the shoulders. You will notice that the latter is the easiest to hold the bar because it is the point of balance. Remember to straighten your elbows after each rep.

Fix the position of the elbows. End each rep by locking your elbows. Do not leave them in a bent position to further load the muscles. You can fail and drop the barbell on your face and die. Lock your elbows in a straight position so that your skeleton, not your muscles, supports the weight. Take care of your elbows - don't overload them.

Rod trajectory

Diagonal line. The correct trajectory of the movement of the bar during the bench press is a diagonal line from the position above the shoulders to the middle of the chest and back. This trajectory is longer than a straight line (from the middle of the chest straight up), but it protects the shoulders from injury to the shoulder. The elbows should be spaced at an angle of 75 with respect to the torso in the lower position, in order to allow mechanical impact of the tendons of the rotator cuff muscles and in front of the lower part of the acromion. The bar should be fixed on straightened arms in a position above the shoulders (at the points of balance). To do this, you need exactly the diagonal trajectory.

Not a vertical path. Unlike the squat and deadlift, the vertical trajectory of the bar does not work and is not welcome in the bench press. If you lift the bar straight up, it forces your elbows to 90. This injures your shoulders and makes the exercise more difficult. The safest and most effective way to bench press is to follow a diagonal path over your shoulders to mid-chest and back.

Raise your chest. The trajectory of the movement of the bar cannot be vertical during the bench press. Otherwise, you spread your elbows wide and lift the bar strictly above your chest. This is not safe for your shoulders and is ineffective. Press the bar from your chest in a diagonal path, then make the path more vertical by lifting your chest. Lower the bar to the middle of your chest (chest up). Keep your pelvis on the bench.

Breath

Inhale. Remove the barbell from the rack while holding it over your shoulders. Inhale, hold your breath and lower the barbell. Inhaling will help you keep your muscles toned (tensed). it will also help you keep your chest up, your shoulder blades together, and your lower back arched. Don't inhale (breathe) when lowering the barbell, the muscles won't be tense (you won't be toned).

Hold your breath in the lower position. Do not exhale when the bar is in the down position. Your chest will deflate like a balloon, you will lose tone and it will be very difficult for you to lift weight. Hold your breath as you lower the bar down. Your blood pressure will rise, but it will return to normal when the exercise is over. And the muscles trained by the bench press will help lower blood pressure because there will be less load on the heart (literal translation - I strongly doubt the reliability of the information).

Exhalation. Exhale as you lock the weight on straightened elbows above the shoulders. But do not exhale completely between repetitions - you will lose muscle tone. Experienced athletes do several repetitions on one breath. inhale deeply before doing the first rep. Breathe not deeply between repetitions so as not to lose muscle tone. You can exhale slowly through the glottis (anatomical) while lifting the bar, provided your pressure is too high.

Possible Bench Press Variations

narrow grip

Bench press with a narrow grip. Set up the bench the same way you would for a regular bench press. Lie down on a bench. Raise your hands up. Take the barbell with a narrow grip (hands shoulder-width apart). In the upper position, the hands should be above the shoulders, and in the lower position, next to the body. The same grip you use with the overhead press. Lower the bar to the middle of your chest and press it back.

Bench press with a narrow grip is more difficult to do than with a medium grip. The trajectory of the movement of the bar is longer because in the top position your arms are vertical. This exercise is for the development of the triceps, so the pectoral muscles work less. When using the same muscles, the close grip bench press loads the chest muscles by 20% less.

The close grip bench press is a good complementary exercise. A narrow grip keeps the elbows close to the body. If your shoulders hurt when doing the bench press correctly, change the grip to a narrower one. Many people who suffer from shoulder pain with a medium grip can perform bench presses with a narrow grip painlessly. You'll be lifting less weight, but it's better than no bench press at all.

Just do not take the barbell with a too narrow grip. Your hands should not touch each other. At the same time, your hands are too far from the forearms - the hands will hurt, and the barbell will be difficult to keep in balance. With a narrow grip, your hands should be about shoulder width apart.

Incline Bench Press

The incline bench press is done on an incline bench. Set the bench at an incline of 45. Lie on the bench, resting your feet on the floor, take the barbell with a medium grip. Remove the bar with straight arms, lower it to your upper chest, and then lift it to a position above your shoulders. Do not lift your pelvis off the bench, maintaining a natural arch in your back. We recommend doing this type of bench press in a power rack to avoid injury if you can't handle the weight.

Many do this exercise to pump up the upper chest. But you can't isolate any specific part of the muscle. The pectoral muscle is a biceps muscle, one part of which is attached to the collarbone, and the other to the ribs. They always work together no matter what bench you do, you can't isolate one of them.

The best way to build (pump up) your upper chest is to do (improve) the bench press and the overhead press. The bench press engages all the pectoral muscles, while the overhead press puts more emphasis on the upper chest, because it is somewhat similar to the bent over press. The stronger your pec (pectoral) muscle, the bigger it gets.

It also promotes the development of external and internal chest muscles. The small pectoral muscles are located under the main pectoral muscles, so they are not visible. The main muscles you work with are the main pecs. And the best way to pump them up is to perfect the bench press.

Set up the bench so that your hips are above your head. You need a bench with a reverse incline and a leg lock so that you do not slip into them during the exercise. Lie down on a bench, grab a barbell, lower it to your chest, and then push it up. We recommend doing this variation of the bench press with a helper who can pick up the weight if the repetition fails. Many people do the reverse incline bench press to work their lower chest.

Reverse Bench Press is a waste of time. You will not be able to isolate the lower chest because the chest muscles act as one. It's like doing a half squat. Just improve your bench press and your lower chest will grow.

Be sure to read about it

The top five exercises for working out the muscles of the body include the bench press. It is considered the base for the general group of pectoral muscles, while deltas and triceps also receive a load.

The bench press is very popular with both beginners in sports and experienced athletes, as it comprehensively develops the pectoral muscles and ensures the growth of muscle mass in the upper half of the body as a whole. It is believed that the bench press technique is very simple - I chose the weight and started the exercise. However, this is an erroneous opinion. Without understanding the technical aspects, it will be difficult to achieve the maximum effect from training.

In this regard, it is worthwhile to thoroughly study the question of how to do the bench press correctly, consider options for performing the exercise and analyze a training program that will increase the result of the bench press.

For experienced athletes who want to improve their sports development, the 2016 standards for the wpc and awpc federations will be given for obtaining kms and other categories.

Bench Press Technique

The bench press in the classic version is performed as follows:

It is necessary to lie on a horizontal bench, taking the correct position of the body: feet shoulder-width apart with a rigid fixation of the foot on the floor. During the exercise, excessive movement of the feet should not be allowed, it is better to press them into the floor as much as possible.
The hips and buttocks must be kept in tension, without tearing the pelvis off the bench, the shoulder blades are brought together and pressed against the bench.
Keeping tension in the body, it is necessary to arch the lower back, slightly pushing the chest forward.
Using the notches on the neck, you need to choose a wide grip and grab the neck with the base of the palms. Do not allow the projectile to roll to the fingers.
The elbows should be in line with the wrists. If they are pressed against the body, then the mechanics of movement may be disturbed, and excessive abduction of them to the sides is fraught with injuries.
The bar should be at eye level, after removing it from the racks, you need to linger so that it stops swinging.
You can’t take your head off the bench and turn it from side to side, your eyes should be directed to the bar, the neck muscles are tense.
You need to lower the bar to the line of the lower edge of the chest.
After a light touch of the projectile on the chest, you can lift the bar up, maintaining the tension of the muscle groups.
The amplitude of the movement of the bar should be at a slight inclination to the face, the projectile should not be allowed to move towards the legs. At the same time, making a strictly vertical lift can unnecessarily load the shoulder ligaments.
The edges of the bar must be absolutely symmetrical, without overweight in one direction or the other, hand movements must be synchronous.
At the top point of the lift, it is necessary to fix the projectile for a couple of seconds, while the elbows remain slightly bent. Full extension of the elbow joints partially relieves the load on the target muscles, and also creates a risk of injury.
Breathing should be monitored: it is better to inhale at the top point of the bar amplitude, while lowering, hold your breath and exhale on the ascent.
The projectile should not be allowed to bounce off the chest, only a light touch is possible.
If the bench press is performed without insurance by partners, it is necessary to use projectile limiters. Being without insurance, and not calculating the strength to lift the projectile, you can earn a dislocation of the shoulder or injure the chest.

In powerlifting, the bench press is included in the competitive program, where athletes take the maximum weight for themselves and set world records. In this regard, the powerlifting bench press technique is somewhat different, including valid techniques that will help lift a lot of weight.

First of all, it is necessary to connect all possible muscle groups to work, as well as reduce the amplitude of movement when lifting. To do this, lying on a bench, you need maximum deflection in the back, as well as full tension in the legs. The barbell should be taken with the widest grip (according to wpc and awpc, a grip with 81 cm between the hands is allowed), while the brushes lean back. After removing the projectile from the safety racks, you need to lower the barbell to your chest with full control, then lift it strictly vertically up. The rise in the competition is carried out 1 time.

Bench press variations

In the classic version, the bench press is performed on a horizontal bench, where the projectile descends to touch the chest, and after a short pause rises to its original position. At the same time, the large and small pectoral muscles, as well as the front deltas and triceps, work.

In addition to the classic, there are also the following types of bench press:

Lying on an incline bench- execution technique in two versions: with legs raised up or head raised, which allows you to work out the lower or upper sections of the pectoral muscle.

"In Touch"- when the projectile touches the chest, there is no pause, and the barbell quickly rises to its original position.

On the Smith machine- in this design, the bench press is performed using guides with a given vertical trajectory of movement.

framed- at the level of the chest in the power frame there are limiters for the barbell, which allows you to carry out the exercise without assistants.

From the bar- bars are placed on the athlete's chest, and the bar is lowered onto them, which shortens the amplitude of movement.

With different grip widths- a wide bench press works out the entire group of pectoral muscles, and a narrow grip works out the triceps and the anterior bundle of the deltoid muscles.

Lying on a horizontal bench with dumbbells- all the effort is directed to the muscles of the chest.

With items of equipment- a special shirt for the bench press is used in wpc and awpc federation competitions and for setting records.

Bench Press Workout Program

Most athletes, having reached their maximum in weight, are wondering - how to increase the bench press, and improve the result of training? The fact is that, even without powerful natural data, an athlete can lift large weights, knowing how to correctly distribute the load and using all the main and auxiliary muscles.

Answering the question of how to increase the bench press, professional trainers offer a program that will allow you to achieve maximum results from training.

The basis of the program is the study of all the auxiliary muscles involved in the exercise, namely:

leg muscles– strong energy of the lower extremities allows you to make a powerful push of the bar and improves the result of the press. To strengthen the muscle tone of the legs, deadlifts (6-10 reps and 4 sets) and squats with a projectile (20 squats and 3 sets) are suitable.
back muscles- accelerate the push of the bar. Suitable for working out: exercises on block simulators, and pull-ups.
shoulder muscles- improve the result of training, allowing you to hold maximum weights and protecting other muscles from injury. The best exercise for the development of this muscle group is suitable (10 reps and 3 sets).
Triceps- help to pull the projectile to the top point of the amplitude. For working out, exercises on block simulators and French bench press with a narrow grip (10 reps and 2-3 sets) are suitable.

The training program to improve the result takes into account the optimal amount of load on the target chest muscles. It is no more than two workouts per week. To increase strength indicators - 5-7 sets of 3-5 repetitions, and for muscle mass - 3 sets of 8-10 repetitions.

To increase the effectiveness of the training program, the following recommendations should be considered:

The neck of the projectile in the exercise is compressed as tightly as possible and only with a closed grip.
First of all, it is worth using strong muscle groups in the bench, changing the width of the grip.
After removing the projectile, it is better to immediately begin to perform the bench press, without wasting strength on holding the barbell in weight.
It is better to take moderate weight, but to hone the technique to the maximum.
To improve the grip of the projectile with the palms, it is worth using chalk.

Bench press records and standards

The best world champion with a world record for bench press in equipment is Ryan Kennelly, he obeyed a barbell of 486 kg. In 2015, Kirill Sarychev broke the bare bench press world record by lifting 335 kg and became the world champion in this sport.

In children's sports, the world record was set by Maryana Naumova, at the age of 11 she lifted 60 kg with a bench press.

The competitive program in the wpc and awpc federations for the bench press is held both in the form of single combat and as part of power triathlon, which also includes deadlift and squats.

Sports development of athletes is characterized by titles and categories. Discharges can be obtained in various competitions:

Candidate Master of Sports (KMS) - according to the results of city and regional tournaments.
Masters of Sports (ms) - in competitions at the country level.
Masters of sports of international class (MSMK) - at international championships.

The discharge standards in the wpc and awpc federations for bench press came into force in 2012 and are valid in the current 2016, they are divided into categories: male and female, with and without equipment, as well as by weight category.

To receive the titles of Master of Sports and Master of Sports of international class in 2018, strict doping control is required.

The tables below outline the bench press ranks for the wpc and awpc federations in 2016, showing significant differences between the wpc and awpc stats and equipment availability.

Dr. Lane Norton is a very competent person in his field, and he also has extraordinary strength! Follow his advice and examples on proper bench press technique.

The bench press is one of the most important upper body exercises, especially for the chest muscles. It not only plays a big role in the development of muscles, but is also extremely important for increasing strength. Many people think that the bench press is only a shoulder and chest exercise, but I will tell you that it works not only the triceps, shoulders and back, but even the buttocks. This complex exercise can be detrimental if done incorrectly.

If you have been doing bench presses up to now and have not thought about the correct execution, then the time has come to stop and think about improving your technique. 7 years ago, I tore my right chest muscle while doing the wrong bench press. And I'll tell you straight - it was wildly unpleasant.

Since then, I have spent many years learning how and which muscle groups to include in this exercise. By learning how to improve my technique, I not only learned how to do it safely, but also improved my performance.

So if you really ready to get bigger and stronger, watch this video. In it, I detail what I've learned from the likes of Ben Esgro, Dr. Mike Zordos, and USAP World Team CEO Matt Gary, so you too can become a pro like them!

How to Bench Press Properly - Everything You Need to Know

1 Equipment

Although you don't really need anything other than your own body, there are some items of equipment that will make this exercise safer and more effective.

Wrist bandages

The most important piece of equipment I use is the wrist wraps. To lift the maximum weight, you need to apply the maximum possible effort. To do this, you need to keep your wrist vertical. Wrist wraps will help keep your wrist in a straight line, which is why I always recommend using them.

The bandage should completely wrap around the wrist joint, so it should be long enough to wrap around the wrist just below and above the joint. I prefer bandages 45-61 cm long. This is enough to wrap your wrist properly. However, you can use bandages with a length of 30-90 cm.

The degree of compression is an important criterion here. In general, tighten the bandage so tight that there is no pain or numbness. This will provide support to the wrists when lifting heavy weights.

Shoes

Your legs are your mainstay, so what you put on them is very important - yes, even when doing the bench press! As a rule, the choice of shoes comes down to personal preference, but you need shoes that will provide reliable traction on the floor during the exercise.

I prefer to use weightlifting shoes (weightlifters) because they have a high heel, which allows better grip on the floor. It also has an anti-slip sole. Some, however, prefer flat-soled shoes such as wrestling shoes (wrestling shoes) or converse. Whatever your choice of shoe, it should provide stability when doing the bench press.

“Whatever your choice of shoe, it should provide stability for the bench press.”

Chalk

I apply chalk to the shoulders and upper back where it meets the bench to prevent slipping and create a secure body position.

Chalk is optional, but if you're going to be lifting more weight, have someone apply it to your upper back. You may even notice a difference in performance and body stability.

2 Starting position

Now let's talk directly about the execution technique and find out how to do the bench press while lying on a horizontal bench. The effectiveness of the exercise depends on the position of the body under the bar, as well as how much weight you can squeeze out. Don't take this lightly. Follow the following tips to lift maximum weight safely!

Foot position for bench press

Although the position of the feet in the bench press is not as important as in the deadlift or squat, nevertheless, this topic is worth touching. Correct positioning of the legs will be a source of strength for the exercise.

Try to take your legs back (in the direction of the buttocks) as far as you can, while the feet should be in contact with the floor with the entire surface. Depending on your height and build, this position may vary. The main thing is that the legs are fixed securely, so that through the support you can transfer the maximum force to the whole body.

Back position

As in the case of the feet, the position of the back can vary depending on the features of the body structure. In essence, you need to lie under the bar so that it is convenient to remove the barbell from the racks, and the power rack stops do not interfere when you press the barbell up. Pulling your shoulder blades together will prepare you for the exercise and also protect your shoulders. Imagine that you are trying to crush a grape between your shoulder blades and then press your upper back into the bench.

back arch

This is a controversial topic, especially among bodybuilders. Many of them think that back arching is only for powerlifting, but in fact, arching your lower back keeps your spine in a neutral position and your back in tension, which helps protect it during the exercise.

If you are not a powerlifter, then the back arch should not be too strong. However, a slight arch in the lower back should always be present. If you are a powerlifter, then arch your back as far as you can. This will shorten the lift distance.

"A slight arch in the lower back should always be present."

grip

Grab the bar firmly, with effort. Keep it as close to the base of your palm as possible. If the bar is closer to the fingers, the wrist will bend back. The straight position of the wrist will allow you to make the most effort.

The width of the grip depends on the characteristics of the physique. The longer your arms are, the wider your grip should be, and vice versa. However, I am not a fan of too wide or too narrow grips. Many take the bar around the notches or inside them. I don't recommend using a fake grip, it can be dangerous. Therefore, place your thumbs in a closed grip.

"The width of the grip depends on the characteristics of the physique."

Breath

Take a deep breath, take the bar off the racks, and then exhale. Take another deep breath before lowering the weight. Hold your breath and tighten your abdominal muscles. Hold your breath until you have passed the peak effort of the exercise, and then exhale forcefully.

Removing the neck from the stands

Don't waste energy taking the bar off the racks, especially when you're lifting heavy weights. If you don't have a belay partner to help, push your back into the bench just enough so that the bar can come off the racks.

3 How to do a bench press - exercise technique

Once you've taken a deep breath and tightened up, start lowering the bar. Imagine at this moment that you are trying to bend it into the letter "U". This will help bring your elbows closer to your body, engage your lats, and protect your shoulders.

Where the bar touches the body depends on the length of your arms and the width of your grip. In any case, at this point in the exercise, the forearm should be at a 90 degree angle to the floor. If the angle is larger or smaller, you may lose strength.

"At the bottom of the exercise, the forearm should be at a 90-degree angle to the floor."

If you have long arms and you use a close grip, the bar will drop down your body. If the arms are short and the grip is wide, the bar will touch the upper chest. Most people touch the bar in the area from the upper abdomen to the line of the nipples. Whatever point the bar touches the body, try not to change it with each repetition.

When the bar touches the body, begin to squeeze the weight, while tensing the muscles of the buttocks and pushing the legs into the floor. No, this is not a joke. Thus, you can maximize the tension and squeeze more weight.

At this point, imagine that you are pushing the bar away from you. When lifted, the bar should describe a small arc in the form of an inverted "J".

“Push your feet into the floor. This way you can push yourself to the maximum and squeeze more weight.”

4 Common Mistakes When Doing the Bench Press

As you can see, doing the bench press is more difficult than it might seem at first glance. The most common mistake when doing it is that some make the neck literally bounce off the chest when lifting. This is a very dubious method, not only because it creates a lot of pressure on the chest, but also makes it impossible to keep the muscles in tension. Also, if the bar bounces off your chest, how can you claim to have lifted it?

Many do not breathe properly and do not tense the press enough, so pay special attention to these points. You will be surprised how much more weight you can lift if you tighten your abdominal muscles and take deep breaths.

Also, I often see some people turn their elbows out to the sides, believing that this will increase the involvement of the chest muscles. Even if this is the case, you should not do this, because it is dangerous. That's how I tore my chest muscle: my grip was too wide, and my elbows were outstretched. Elbows spread out to the sides mean that the latissimus dorsi muscles are not included in the work and the exercise is performed with low efficiency.

I often see some lift their shoulders at the top of the exercise, spread their shoulder blades as they lift the weight, and also move their feet across the floor. Anything that forces you to relax your body and straighten your shoulder blades makes the exercise ineffective and dangerous. So watch your movements and stay in suspense.

Practice bench press!

Now you know how to bench press safely and effectively. It requires a certain skill, like squats or other compound exercises. The more you practice bench press, the better the result will be. Start with a light weight and increase as you get the hang of the technique.

Starting position - lying with your back on a horizontal bench. The buttocks are tightly pressed to the surface of the bench, put the legs on the floor of the entire foot:

Grab the barbell with an overhand grip slightly wider than shoulder width;

Take a breath and slowly lower the barbell to chest level, controlling the movement;

Squeeze the bar and exhale at the end of the movement.

This exercise develops all pectoralis major muscle, pectoralis minor muscle, triceps, anterior deltoid, serratus and coracobrachial muscles.

1 . Grab the barbell with your hands tightly to keep your wrists in a stable position.

2 . Retract your chin and press your head firmly against the bench.

3 . Arch your back to reduce the trajectory of lowering the bar, and give the chest a position in which the lower part of the chest muscles is included in the work as much as possible.

4 . Stick out your chest to reduce the trajectory of lowering the bar.

5 . The buttocks should always be firmly pressed against the bench.

6 . Keep the feet motionless, pressing the heels to the floor, ensuring the stability of the torso during the exercise.

-1 - To ensure maximum safety, it is very important to "lock" the bar with your hands, placing your thumb opposite to all other fingers - "in the lock".

-2 - If the thumb does not "block" the neck, the barbell can slip out of the hands at any time and strike serious injury, falling on the jaw or, even more dangerous, on the neck.

Bench press options while lying on a horizontal bench

01 . classic position.

02 . By arching your back, accentuate the load on the lower sections of the pectoral muscles and you can squeeze out more weight. Perform the exercise carefully to avoid injury to the lower back.

Performing the bench press with an arched back allows you to reduce the trajectory of lowering the barbell and helps to raise heavier weight, since in this case a very powerful lower part of the chest muscles is actively turned on, keep your head and legs motionless. Press your buttocks firmly against the bench.

For lower back pain, this exercise should be excluded!

03 . Raising your legs off the floor and keeping them on weight, you will completely remove problems in the lower back and concentrate on working out the pectoral muscles.

This position of the legs will avoid excessive deflection of the lower back and the appearance of pain in it. This option can be used to reduce the load on the lower group of pectoral muscles, transferring it to the middle and upper bundle of the pectoral muscles.

04 . Pressing your elbows to your sides, you mainly work on the front of the deltoid muscle.

05 . Changing the grip width loads:

- narrow grip: the middle of the pectoral muscles;

- wide grip: the outer part of the pectoral muscles.

06 . Changing the trajectory of the barbell bar loads:

Lowering the bar to the lower edge of the chest, work out the lower part of the pectoral muscles;

Lowering the bar to the middle of the chest, work out the middle section of the pectoral muscles;

Lowering the neck on the clavicular bundles of the pectoral muscle, you work out the upper section of the pectoral muscles.

Application of the exercise - bench press, lying on a horizontal bench

To whom: Everyone from beginner to master.

When: You can turn on chest workouts at any time (beginning, middle, or end).

At first glance, the bench press may seem like a fairly simple exercise, especially when compared with a deadlift or. I took the barbell with a wide grip, lowered it to my chest, lifted it - technically nothing complicated. The devil, as always, is in the details. The width of the grip, the trajectory of movement, the speed of the press, and even the setting of the feet can play a decisive role in distributing the load on the pectoral muscles, reducing the effect of the exercise to zero and sending the presser from the gym to the emergency room. In order not to waste time behind the bar in vain, it is better to insure your body against head mistakes. Aware - armed.

#1 Emphasis on the positive phase of the movement

Error

Often you may encounter the fact that athletes slowly lift the bar, and then quickly throw it down. Some are so addicted to this technique that they turn their chest into a kind of trampoline, from which the barbell bounces vertically upwards.

With this technique, the neck goes through the negative phase almost like lightning, and it is during it that muscle fibers do a tremendous job resisting the force of gravity. Stretching increases, muscles experience overload. The result is microdamages that activate the mechanism of muscle tissue growth. Without an emphasis on the negative phase, it will not be possible to achieve such an effect in full, so the effectiveness of the exercise will noticeably decrease.

Solution

How to do a bench press with a barbell, taking into account the emphasis on the negative phase? Everything is extremely simple. During the downward movement of the neck, you need to keep resisting the weight of the bar to the lowest point and feel muscle tension until the neck is at a minimum distance from the chest. Here you need to take a short break and proceed to the positive phase of the exercise.

The main rule of bench presses is that in the negative phase, the bar should go down a little slower than it rises in the positive phase. Violation of the speed limit will instantly affect the effectiveness of the exercise.

#2 Straight path

Error

One of the most common mistakes is straight trajectory of the neck during exercise. This technique does not provide the opportunity to develop maximum strength and can injure the shoulder joint.

If the bar moves in the same plane above the top of the pecs (picture on the left), at the bottom point, the angle at the elbows will be exactly 90 degrees. The upper arm will press the rotator cuff against the acrominoclavicular joint, which may respond pain in the shoulder joint, cause inflammation and in some cases result in injury.

To level the load on the shoulder joint, the bar must be lowered to the bottom of the chest. However, a straight path (picture in the middle) would also be a mistake here: at the top point above the pectorals, the bar is not easy to hold. As a result, working with a lot of weight will become problematic.

Since a straight path is not desirable, pressing on the Smith machine is not recommended.

Solution

Ideally, the bar of the bar should move strictly diagonally. At the lowest point, it will be at the level of the lower chest, and at the top - above the deltoid. This technique will give you good weight control and minimal chance of damaging your shoulder joint.

#3 Wrong position of the shoulder blades

Error

Often, during the presses, all attention is directed to the correct position of the elbows and wrists, and many simply forget about the back muscles. Nevertheless, the position of the back plays a key role in the distribution of the load on the pectorals. The shoulder blades are especially important: if you don’t bring them together during the presses, you will shift the load from the chest to the shoulders.

Everything happens as follows. If the shoulder blades do not come together, this is instantly reflected in the pectorals, which cease to bend forward. An insufficiently arched chest during the presses leads to a series of consequences: the trajectory of movement increases, and the neck, together with the forearms, travels a greater distance per repetition. At the lowest point, a significant part of the load falls on the shoulders and you risk breaking them when working with heavy weights.

Solution

How to do a bench press with a barbell so that your shoulders say “thank you” to you? Before you start pressing, make sure that shoulder blades brought together. Imagine that a pencil is sandwiched between them. Try to lock your shoulder blades in this position for the entire set of barbell presses. At the top, the position of the shoulder blades should not change, even though it is difficult to keep them together.

Throughout the exercise, your chest should be convex like lenses. Don't worry that this will shorten the trajectory. The price of the issue is only a couple of centimeters, but your shoulders will be reliably protected from overloads.

#4 No arch in the lower back

Error

A flat back during bench presses is not a critical mistake, but it can still reduce the effectiveness of the exercise. The deflection in the lower back allows you to better turn the pectorals outward, which causes them stretch at the bottom. Moreover, in this position it is easier to control the weight, so experienced bodybuilders often deliberately increase the deflection in the lower back.

Solution

During the presses, only the buttocks, shoulder blades and the back of the head should be in contact with the bench. Between the lower back and the bench there should be a distance of 1-2 centimeters.

When doing heavy presses, arching your lower back can be at risk for back injury. To prevent this from happening, we advise you to increase the load gradually and not take too much working weight. For insurance, you can take weightlifting belt, which will reduce the likelihood of injury and stabilize the body during exercise.

#5 Wrong grip

Error

One of the most serious mistakes that can cost you your health. It consists in the fact that the neck is taken monkey grip when all fingers are on the same side (photo on the left). It would seem that such a position of the fingers seems justified: the neck is as close as possible to the lower part of the palm above the radius. This technique makes it easier to cope with the presses and even take more weight. However, there is one "but" that covers all these advantages.

When the fingers are on the same side, there is risk of neck fall. It happens so quickly that even a good dozen insurers will not save. The bar can fall on your chest or throat, cause internal bleeding, or simply suffocate you. It is for this reason that using a monkey grip for bench presses is often referred to as suicide grip, and it can only be used by first making a will.

Solution

Take the barbell so that the thumb and the other four fingers are on opposite sides of the neck. Squeeze the neck firmly so that it does not walk in the palm of your hand. Thus, you will get full control over the weight and protect yourself from the fall of the barbell.

Try to hold the bar so that the neck is closer to the bottom of the palm(picture on the right). This technique will help to avoid deflection in the wrists with too much working weight.

#6 Lack of insurance

Error

One of the most critical mistakes during bench presses is absence of a belayer, which is able to come to the rescue during a failed replay. Without a safety net, the barbell can easily land on the chest, neck or head. Everything can end in intensive care, as in the case of the monkey grip.

Solution

For insurance, you can use special racks, which will not let the bar fall during a failed repetition. Ideally, the racks should be wide enough so that the bar cannot miss them - this also happens.

If there are no such racks in the hall, you can put them instead two horizontal benches. If they are too low or too high, then you definitely need a spotter. Ask anyone in the gym to help, let me know how many reps you are going to do and which one you think might be rejected. Choose your belayer carefully so that it doesn’t turn out to be a kid who will land on you with the bar in case of failure.

Decided to bench press without racks and insurer? Here are some tips for what you can do in an emergency:

The surest way to avoid unpleasant consequences - quickly call someone for help. Compared to the no-lock press or the rolling technique, this is the safest way to avoid injury.
Try to reap no locks on the neck. In case of emergency, tilt one part of the bar so that the pancakes fall to the floor. After that, you can repeat the same with the other side of the brief. While dropping the weight, try to keep the bar very tight, as it can catapult to the top.
If you press with locks, if it is impossible to squeeze the neck, you need to carefully lower it onto your chest and try roll down the belly straining the press. Once this happens, slide your body towards the bar. The bar should be on the hips. Calmly raise your torso and shift the bar from your hips to the bench. Roll the bar closer to the rack and place the bar on it with .

#7 Wrong position of the fifth point

Error

Often, many tear off the fifth point from the bench during the presses. In fact, this technique is cheating, which reduces the effectiveness of the exercise. Due to the elevated position of the body boom trajectory noticeably decreases. As a result, your pecs work at half strength.

Solution

The fifth point should close to the bench even before starting the exercise. This position must be maintained throughout the repetition, even at the highest point. At the same time, do not forget about the deflection in the lower back and arched chest.

#8 Weight set incorrectly

Error

Sometimes athletes set the same weight on both sides of the bar, but at the same time the layout of pancakes with each of them is different. For example, pancakes of 5, 10 and 15 kg are installed on the right, and 2 pancakes of 15 kg each on the left. It would seem that the weight on the right and left is balanced, but everything is not so simple. Due to the different set of pancakes, the center of gravity at the bar is shifting. The load will be distributed unevenly, it will be much more difficult to perform bench presses.

Solution

Try to hang pancakes on the bar symmetrically so that the center of gravity of the bar is exactly in the center. Pancakes should be the same in weight and size and be securely fastened with locks.

#9 Wrong position of the wrists

Error

During bench presses, gravity inevitably pulls the bar down along with the weight. If the wrists are bent back, all this force will be stretching. Such a mistake will significantly increase the risk of losing weight control or getting wrist injury, which will turn you off from the training process for a long time.

Solution

The wrists need to be aligned so that they are a continuation of the forearms: the radius should be strictly under the fingerboard. If this does not work, it is necessary to reduce the working weight.

#10 Legs “dancing”

Error

For many, during the bench press, the legs twitch, as if they were attacked by a strangler maniac. Eventually body position becomes unstable: there is a risk of falling off the bench along with the weight and “earning” a trip to the nearest hospital.

Another mistake may be the wrong setting of the feet: they are too narrow to the bench, in front or behind the knees. In all these cases, the leg support does not provide stability to the body, which makes the presses more difficult and risky.

Solution

How to do the barbell bench press in terms of leg position? Before starting the exercise, check your feet. Ideally, they should be right below the knees- only in this position the body will be in a secure position throughout the entire set of exercises. Also, the feet should not look perpendicular to the bench. The toes should point in the same direction as the knees.

Some athletes use the technique by placing their feet on the bench: this option is only acceptable for advanced athletes and is associated with a high risk of losing balance and being on the floor with the barbell.

#11 Bar tilt

Error

A common mistake beginners make when bench pressing is slope of one side of the bar, as a result of which the neck ceases to be parallel to the floor.

To a large extent, this error is due to the fact that one hand is usually more developed than the other. Also, bench presses are associated with the work of a large number of muscles, and it is not so easy to coordinate their work. Desynchronization of movements leads to uneven lowering of the bar. She begins to fall on one of the sides, loading the pectorals in different ways.

Solution

Try not to look at your right or left hand, but focus on the center. Take the neck so that your hands are at the same distance from the center: notches will help you with this.

If the problem persists, try training with less weight and work on the tennis.

#12 Wrong breathing

Error

Proper breathing technique during the presses helps better weight control. After inhalation, the air creates pressure inside the chest, which is better stabilizes the body. You can take more weight and load the pecs even more. A deep breath will also help. stretch chest more during effort, which will work well to expand the fascia and damage the muscle fibers, which will cause them to grow.

Solution

While moving the bar down, take a deep breath, while lifting - a clear and strong exhalation, which should continue throughout the entire movement of the bar up. Need to inhale and exhale make by mouth so that more air can be taken into the lungs.