Bench press: execution technique

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This is a multi-joint free weight exercise that develops the upper body in a complex way. Almost all muscles work in this exercise, which is why it is one of the big three basic exercises, along with and.

Bench press in bodybuilding

In this article, we will look at the classic bench press, but in a bodybuilding environment, i.e. with emphasis on . The load in this exercise is received by large pectoral muscles, triceps, anterior bundle of deltoid muscles. Among the muscles of the stabilizers are involved in the work of the trapezius, the latissimus dorsi, the muscles of the press and legs. Wow! The effect of wild anabolism is an increase in strength and muscle mass in your upper body.

Bench press: everything you wanted to know but were afraid to ask

The bench press is a very popular exercise in modern gyms. And the most popular question among trainees is “How much do you press?”. Everyone puffs on this exercise in an attempt to squeeze more and everyone, oddly enough, has his own technique. Many people think that the bench press is as simple as three pennies. Once having learned a bad technique, then it will be very difficult to get rid of the mistakes and move on to quality execution. Master the theory, be smarter.

The bench press is performed on a horizontal bench while lying on your back. In the initial position, the projectile is on outstretched arms above the chest. The bar is lowered to the chest (to a light touch) and then the bar is squeezed to its original position.

How to do the bench press: preparation and starting position

Before performing the bench press, be sure to do a general warm-up. Do one set with an empty bar to let the body remember the mechanics and several warm-up sets with light weights. The purpose of warm-up sets is not to tire you out, but to warm up the target muscles involved in the exercise. Remember, this is your protection against injury.

Do the bench press either in a power rack with restraints or on a special bench with racks. Choose the height of the stops that is comfortable for you, on which the bar will rest.

1- Power rack for bench press; 2- Bench-rack for bench press

Do the bench press in a T-shirt, you will show a naked torso on the beach. Position yourself on the bench so that the barbell and plates do not touch the stops when you squeeze it out. When working with heavy weights, ask a partner to help you remove the barbell from the racks and put it back. Trust me, it takes a lot of effort.

Your position on the bench should be secure and stable. This is achieved by four points of support - the back of the head, shoulder blades, pelvis, feet. Fix your head and do not try to turn it during the exercise. Eyes at neck level. Look straight up, do not try to accompany the bar during movement.

Support points during the bench press

Before performing the exercise, bring the shoulder blades together and lower the shoulders back, chest forward. This will create tension in the trapezius and lats. Bend your lower back, but don't be a Bridge. Leave the bridge to the security forces - your task is to purposefully load the upper body and avoid injuries. The deflection should be moderate. The pelvis touches the bench, the buttocks are very tense.

The legs are set wide apart, the angle formed by the thigh and lower leg should not be more than 90 °. The foot rests on the floor with its entire surface and is pressed into the floor with force. The legs are fully tensed. The grip of the bar is individual, but should be wider than the shoulders. The wider the grip, the more danger it carries for the shoulder joints. The key criterion for choosing a grip width is parallel forearms at the bottom of the amplitude.

Forearms parallel to each other at the bottom

Tightly grab the bar with your hands with a closed grip - and you need to try to squeeze the bar with your hands and, as it were, pull it to your shoulder blades. This will create a confident position in holding the barbell. Hold the bar as close as possible to the top of the palm, not to the fingers. Elbows should be located under the hands, and not go forward.

Position your hands exactly the same distance from the center of the bar. The load must be strictly symmetrical, be very careful.

Bench Press Technique: Execution

The position of the neck in the palm

After removing the barbell from the racks (you should help your partner do this), pause. Lock the projectile over the middle of the chest. The bar must not swing. At this point, bring the shoulder blades together and, as you inhale, begin to slowly and controlledly lower the projectile to the bottom of your pectoral muscles, which corresponds to the line below your nipples.

The bar is lowered to the bottom of the chest

The forearms should be parallel to each other in the lower phase of the movement. The bottom point is the barbell lightly touching your chest. You should not put the barbell on your chest or do a parry. Hold the projectile with the strength of your hands. If you lower the bar, then it will be more difficult to tear it up.

Because the version of the bench we are considering focuses on the pectoral muscles, you should spread your elbows to the sides, and not press them to the body. But do not try to spread your elbows so that the bar falls on your neck, otherwise your shoulder joints will be injured very quickly.

Never do this - save your shoulders!

Your task is to find a golden mean when the elbows are under the hands, spread apart and do not fall below the bench. An outsider's perspective can help bring out all these subtle but very important points.

Optimal location of the elbows at the lowest point

Squeeze the bar up with a powerful force on the exhale. The trajectory of the neck movement during lifting is almost vertical or slightly curved towards the head. The main thing is that in your movement there should be no tendency to squeeze the bar towards the legs.

The trajectory of the rod. Head conditionally on the right

Fix the bar at the top point, making a short pause. At the same time, the elbows should not be straightened to the end, otherwise the load from the chest will go to the triceps. After making sure that the bar is motionless, bring the shoulder blades together again and lower the projectile to the lowest point of your chest.

And a couple more words

Apply chalk or magnesia to the palm of your hand to keep the fingerboard from slipping. After learning the bench press technique, do not rush to return to the previous weights. Spend enough time working through all the details, from preparation and starting position, ending with mental attitude and scrolling in your head the picture of the correct movement in this exercise.

You must achieve perfect quality in every rep. Be extremely focused and do not forget about important little things, because they often add up to a complete picture.

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