Barbell Bench Press
4 SETS - 12 REPETITIONS
1. Set Up:
Lie flat on a bench with your feet firmly planted on the ground.
Your head, upper back, and buttocks should be in contact with the bench.
Position yourself so that your eyes are directly under the barbell.
2. Grip:
Grasp the barbell slightly wider than shoulder-width apart.
Your hands should be positioned so that when you lower the bar, it’s about in line with the middle of your chest.
3. Body Position:
Arch your lower back slightly, keeping your feet planted and creating a slight natural arch in your spine.
Squeeze your shoulder blades together and down to create a stable base for pressing.
4. Unracking the Bar:
Lift the barbell off the rack and hold it directly above your chest with your arms extended.
Keep your wrists straight, and the bar should be aligned with your eyes.
5. Descent:
Lower the bar slowly and under control towards the mid/lower part of your chest.
Keep your elbows at about a 45-degree angle from your body. Avoid letting them flare out too much.
Inhale as you lower the bar.
6. Pressing:
Push the bar back up using the power from your chest and triceps.
Focus on pushing the bar in a straight line rather than towards your face or feet.
Exhale as you press the bar up.
7. Lockout:
Fully extend your arms at the top of the movement without locking your elbows.
Keep your shoulder blades squeezed together to maintain stability.
8. Racking the Bar:
Once you’ve completed your set, carefully rack the barbell back onto the rack.
Tips for Proper Bench Press Form:
Maintain Control: Avoid bouncing the bar off your chest or using momentum to lift it. The movement should be controlled throughout.
Elbow Position: Keep your elbows at a comfortable angle to prevent excess strain on your shoulders.
Full Range of Motion: Lower the bar until it lightly touches your chest (without bouncing), and then press it back up.
Spotter: If possible, have a spotter assist you, especially when using heavy weights. A spotter can help ensure your safety and provide assistance if needed.
Warm-Up: Start with lighter weights for a warm-up set to prepare your muscles and joints.
Progress Gradually: Increase weights gradually as your strength improves.
Remember, practice makes perfect. If you’re new to bench pressing, start with lighter weights and focus on mastering your form before adding more weight. If you’re unsure about your form, consider seeking guidance from a qualified fitness professional.