How to do bench press

Coach's Tips

The bench press is a staple exercise for chest development. Focusing solely on this movement can be effective for working your pectoral muscles.

Start Position

1. Lay down flat on a bench, aligning your eyes under the bar.

2. Place your feet firmly on the ground, pull your shoulder blades together, and lift your chest.

3. Grip the barbell slightly wider than shoulder-width apart.

4. Remove the bar from the rack, keeping it directly above your chest with your arms fully extended.

Proper Form

1. Gradually lower the barbell until it reaches your chest.

2. Keep your elbows close to your sides and maintain a neutral wrist alignment.

3. Press the barbell back up to the initial position in a steady manner.

Breathing Technique

1. Breathe in as you lower the bar toward your chest.

2. Breathe out as you push the bar back up to the starting point.

Precautions

1. Ensure your spine remains neutral throughout the exercise.

2. Avoid fully locking your elbows at the top of the movement.

3. Refrain from bouncing the bar on your chest at the lowest point of the motion.

4. Prevent excessive back arching and don't use momentum to lift the weight.