Bench Press

How To Master The Bench Press
Free download. Book file PDF easily for everyone and every device. You can download and read online Bench Press file PDF Book only if you are registered here. And also you can download or read online all Book PDF file that related with Bench Press book. Happy reading Bench Press Bookeveryone. Download file Free Book PDF Bench Press at Complete PDF Library. This Book have some digital formats such us :paperbook, ebook, kindle, epub, fb2 and another formats. Here is The CompletePDF Book Library. It's free to register here to get Book file PDF Bench Press Pocket Guide. Water will help you stay hydrated and allow your muscles to function at high capacity, giving you an overall better workout. Rest according to how you feel between sets. Some guides say the ideal rest time between sets is 90 to seconds. You probably don't want to overshoot the minute range, but you don't want to rush yourself into lifting thin. If your ultimate goal is gaining muscle and mass, you're going to want to shock your body. How you do this is up to you. It can mean cutting down on rest time, increasing poundage on lifts, supersetting, etc.

As long as you manage to keep pushing your body physically, you will notice a difference. Method 2. Hone your technique. It's been said before, but it's worth repeating. Poor form and more weight won't get you lifting more; proper form and less weight will. Here is a short list of several things you should pay attention to while you bench: Squeeze the bar tightly to activate your triceps. Activating your triceps will ultimately help you lift more. Use your legs to create a solid base. Think of yourself as driving your back and traps into the bench, giving your chest and arms a foundation to push off against.

How To Bench Press

The further the bar from you shoulders, the harder to Bench Press the weight. Imagine trying to crush a grape between your shoulder blades, and push your upper back into the bench. Granted, my Bench is awful. For your first set, warm up with a significantly lower weight or do 10 or 15 pushups, as this will ease your muscles into the workout. Join Active or Sign In. You can now lower the bar higher on your chest, closer to your shoulders, with vertical forearms.

Lift the bar up and down in a straight line. If lifting causes you to wobble back and forth when you bring the bar up and down, you are probably lifting too much weight. Switch to lower weight and practice proper form. Tone your back and triceps. Muscles in the body are interconnected. That means that to fully tone your chest with the bench press, you need to pay attention to your triceps and back. One reason lifters often reach a plateau in weight is that they forget to work out their triceps, which help power the bench press.

To tone your triceps, make your grip smaller on the bench press. Also try to work out the triceps with dips, skull-crushers, and overhand cable extensions. With good form, this exercise should strengthen your back significantly. Eat better and more to gain muscle. The secret to gaining muscle mass is working out and eating right. Take your body weight in pounds and multiply that number by This is the number of calories you should try to get into your body over the course of your day. Remember also to get a good balance of protein, carbohydrates, and fats. Make sure both arms are roughly equal in strength.

If you spend any amount of time watching others bench press, what you'll notice is that most people are a bit stronger with one arm — usually their dominant. What keeps many people at a plateau is their weak arm or side, as you can only lift as much as this arm will let you. To overcome this temporary limitation, work out your weak side more than normal.

When either arms or sides are strong enough to work in tandem while bearing equal weight, watch your bench press skyrocket. Switch it up around the chest. If the only chest exercise that you perform is the bench press, your body will adapt quickly. To take your bench press to the next level, you are going to have to find different exercises for your chest. Try them out to see what works for you. Even slight differences in exercises can yield drastic results.

Michele Dolan. Twice is good and plenty if you are working to failure. Work out the back legs and abs on other days if you want. Yes No. Not Helpful 0 Helpful 1. It depends on the person's weight, gender and age. Check out this link for more information: bench-pressing. The bench press can be started by anyone with a few dumbbells. Lie down on your back, on a bench or even the floor if you do not have a bench. Start by holding the weights at chest level and slowly push upwards, hands away from chest. Pause at your peak range of motion, then lower the weights back to chest level. Not Helpful 4 Helpful 4.

There are too many proteins on the market to suggest one. Your best option is to go to a supplement retail store and speak with the staff, who are generally very knowledgeable. Soy, hemp and other vegetable-based protein powders are the ones to look for. It is possible to get enough protein from your diet through fish, eggs, meat, soy products, legumes and pulses like beans and lentils, as well as seeds and nuts. Not Helpful 5 Helpful 3.

No, it's not. Accidents happen all the time. No matter how strong or good you think you are at it, a serious accident will most likely occur because all it takes is one slip. Not Helpful 3 Helpful It tastes the best, and results are definitely guaranteed for most individuals.

Not Helpful 0 Helpful 6. Both actually. Before, eat a small meal rich in carbs, possibly a small snack during, and then a protein-rich meal after, to help with recovery. Not Helpful 5 Helpful Bro, do not get a mass gainer. They are all a waste of money. Focus on your diet - eat more and eat healthy. Just keep in mind that you won't likely build much until you hit puberty. Do pushups every day and use water bottles as weights. The most proven ones are whey protein, creatine, multivitamins, and fish oil. Howver, hardwork beats all of the supplements and there is no reason to take them because you can get the same nutrients from whole, organic foods.

If you want to gain mass, try going to the gym and structuring a lifting program with a chest, shoulders, a triceps day; a back and biceps day; and a leg day. Try exercieses of reps and focus on getting stronger. Not Helpful 1 Helpful 4. Include your email address to get a message when this question is answered. Already answered Not a question Bad question Other. Tips Breathing is important in bench-pressing properly, be sure to inhale while going down, exhale while pushing the weight up. If it helps you, think that breathing out is your "push force. Try increasing the weight between sets, moving an average of lbs per set, this will encourage muscle growth.

Keep track of your progress and try to increase the weight every two weeks if you feel comfortable with it. A grip that is wider than usual targets the outside portion of your pectoralis major A recommended amount of doing the bench press is 1 time per week for beginners or twice for intermediates and experts. When performing this, it is recommended to do 3 or 4 sets of reps. Along with breathing, be sure to stretch your pectoral muscles by grabbing a stationary object with your hand, and slowly turning your body away from the object while still holding.

Bench press - Wikipedia

Also stretch your back muscles; they are important in this workout as well. Do dumbbell bench presses if you can't find a spotter. There's nothing worse than getting trapped under the bar at the end of a hard set. For your first set, warm up with a significantly lower weight or do 10 or 15 pushups, as this will ease your muscles into the workout.

For more effective chest building, try an inclined bench, this puts you at a degree angle on a bench, and it will isolate your upper chest better. This exercise will show results faster than using a traditional bench. Try a lower weight than you normally bench when you try this workout. If you lower the barbell onto the middle part of your pecs, you will target the pectoral muscles in the middle of the chest. Using a decline bench will target the lower part of your pectoral muscle. If you are having a hard time not arching your lower back, raise your legs onto the bench.

This prevents your lower back from inadvertently arching while you bench press. Find a good grip.

2) Setup - make it equal

Keep the bar balanced. Slow down and work on technique. A grip with your hands closer together targets the middle part of your pectoralis major. You have to unrack the bar from the uprights yourself. Your shoulders can come off the bench while you do this. This is less effective for maximum strength because you lose tightness. It helps them keep their shoulders back and tight. And it saves energy for the actual Bench Pressing of the weight. Some people think Bench Pressing in the Power Rack is bad gym etiquette. They believe Power Racks are for Squats only. Not the case.

You need them for Bench Press. If you bother a Squatter, offer him to Squat inbetween while you rest. Take the bench away and help eachother load the bar. Set your safety pins below the bottom of your Bench Press. If it does, it will throw the bar off balance, into a bad bar path, and cause failed reps. The bar must touch your mid-chest without hitting the pins.

If this seems too low: proper Bench Press form is chest up , shoulder-blades squeezed and back arched. The bar will touch the pins if you flatten your torso when you fail. When you fail to Bench Press the weight, lower the bar back to your chest first. Keep your hands on the bar and control it. Flatten your chest and back to lower the bar against the pins. You may have to roll it down your ribcage to your stomach. Once the bar rests on the pins, slide your body up your bench towards the uprights of your Power Rack.

When your hips are under the bar, situp on the bench get up from the weight. Gather yourself for a few seconds. Then getup and turn around so you face the uprights. The bar should be between the uprights and you. Rack the weight by Deadlifting it first, using a normal Deadlift grip. Then lift the bar into the uprights by bending your arms as if doing upright rows. If the weight is too heavy, remove some plates.

Fail the Bench Press on purpose a few times to overcome the fear of failure. Unrack the bar, lower it to your chest and press it back up. Then fail mid-rep by lowering the bar back to you chest and the pins. This will feel weird. The fear of the unknown will be gone which boosts confidence. Set your safety pins before lying on the bench.

If you Bench Press at home like me and your family or friends also use your Power Rack, check your safety pins before each set and workout. They may have lowered the pins to match their build or for some other reason. Always check the safety pins of your Power Rack. Set them even if you think you can Bench Press the weight. I recently neglected to check the safety pins before I Bench Pressed. I thought the weight was okay.

And I got the first reps but then failed mid-rep. The pins were too low. My girlfriend was there but not ready to spot. And the weight was too heavy for her to hold. But the weight bruised and hurt my stomach. It was stupid and all my fault. Accidents happen to the most experienced Bench Pressers when they get complacent. I had been lifting for over 15 years when that happened. It would have been a dumb way to die, yet this happens to people every year. You can have a bad day. The bar can get out of groove.

Your foot can slip. And you can injure yourself badly. If you fail a rep, the bar will trap you and crush you. It can drop on your throat or face and kill you. This is not an exaggeration, people die from Bench Press accidents every year. The only way to get under the bar if you fail is by tilting it to one side or using the roll of shame. But both are less safe than Bench Pressing in the Power Rack.

You can die. Get a rack. If you have no Squat or Power Rack, get saw horses. Most hardware stores have adjustable-height saw horses. Use a pair with your upright-support bench at home. Or use Squat Stands and put the saw horses next to your Bench. You only want the saw horses to catch failed weight so you can Bench without spotter. The roll of shame is like failing the Bench Press in the Power Rack, but without one. Lower the bar to your chest.

Roll it down your stomach to your hips. Situp on the bench and get up with the bar as if Deadlifting. Then lower it to the floor. The roll of shame can help you get unstuck if you fail the Bench Press without power rack or spotter to help you. But the roll of shame only works with weights you can handle. Heavy weight will bruise your ribcage, stomach and hips, which will hurt. If the weight is really heavy, it will smash through your abs before it reaches your hips. You must be able to hold the weight in the bottom for the roll of shame to work. But his maximum Bench Press is probably higher because he can control the weight.

Everybody can do this when Bench Pressing submaximal weights. For heavy weights, you need the Power Rack. If you fail a rep, lower the bar back to your chest and tilt it to one side. The plates will slide off that side and drop on the floor since there are no collars to hold them. Watch out though: the other, heavier side will rebound.

Control the bar and tilt it to the other side to slide plates off it too. You want to make the bar lighter so you can get away from it. The other problem is that the plates can move on good reps and distract you. Worse, they can slide off the bar if you Bench Press unevenly. Again, Benching in the Power Rack is better and safer. He had safety pins. But their design was faulty: there was a small gap in the back.

The bar slipped inbetween and almost strangled him. You get what you paid for. Stay away from failure. Rack the bar instead of risking injuring yourself. This will hinder your progress. Maybe you could have benched those two last reps. But you must Bench heavy to increase your Bench Press. Power Racks give you the safety and confidence to Bench heavy.

You can also be over-confident instead of over-cautious. To think you can Bench one more rep. Know what you can Bench. Start light and add weight progressively. These small steps also help you grasp the difference between easy and hard reps based on the bar speed. The weight will crush your chest and ribcage. This can end badly, people die from Bench Press accidents each year.

Yell for help. Louder so they can hear you. Hope somebody notices and reacts fast. When your savior is there, help him rack the bar. The weight may be too heavy for him to hold or he may not be strong enough. Keep your hands on the bar and help him by pressing the weight up with whatever strength you have left. Once the bar is racked in the uprights give him a big thank you for helping you.

Not even during my first five years Bench Pressing in a commercial gym without Power Rack. I always asked for a spot on my heavy sets. It happens fast and we react too slow. This is a stupid way to get hurt or die. Ask somebody for a spot. The Smith Machine looks like a Power Rack but with the barbell attached on vertical rails.

The bar has hooks to catch the pins on the vertical parts of the machine.

To rack the bar you must rotate it so the hooks catch these pins. This makes the Smith Machine look safer than Benching with free weights. Less effective too. If you fail, you must rotate the bar so the hooks catch the vertical pins. Miss them and the bar will trap and crush you with nothing to stop it. The bar is attached to rails. The Smith blocks non-vertical movement. Fail to hook the bar and it will sandwich you against the bench like a guillotine.

Failing to hook the bar is easy. But rotate too little and the hooks will hit the pins on good reps. Even if you get it right, rotating your hands to unrack will mess with your Bench grip. The safest and most effective way to Bench Press is with vertical forearms. Straight line bar-wrist-elbow. Your shoulders can also hurt. The Smith Machine forces a vertical bar path.

It forces your elbows out which impinges your shoulders. It puts the bar in front of your shoulders at the top.

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This is ineffective, like doing front raises. The proper way to Bench Press is in a diagonal line. Smith Machine manufacturers agree. But they still balance the weight for you. You want to balance it yourself like any object you lift outside the gym. You want to Bench the weight yourself instead of letting a machine take work away from your muscles.

Benching with free weights is harder. It wrecked my shoulders and wrists. I had to lower the weight. The Smith Machine develops fake strength. Bench Press in the Power Rack so you can do it safely without spotter. But if you fail mid rep, the dumbbell can drop on the floor or to your face. The former will piss of the gym manager, the latter can injure you. Bench Pressing in the Power Rack is safer because the safety pins always catch the bar if you fail. Benching heavy dumbbells without spotter is almost impossible.

You need help to get the dumbbells in the starting position over your shoulders. You also need help to get them back to the floor when your set is over. You must go heavy to get stronger. Adding weight each workout is key for results. Small increments work longer than big ones. Adding 5lb to a lb Bench is a 2. Few gyms have dumbbells with smaller increments or that you can adjust. Your Bench will plateau faster. I have a pair of adjustable Dumbbells in my home gym. But I use them to do assistance exercises for the Bench Press.

Safety is key to Benching heavy weights with confidence without getting hurt. Some people think you need a spotter to Bench Press. But you can still injure yourself with a spotter. A quick Youtube search will return videos of Bench Pressers who hurt themselves despite having a spotter or several. Heavy weight drops fast. Safety pins always catch the bar. They hold the bar too long. They grab it too soon. Great spotters give you a proper hand-off so your shoulders stay back on the bench.

They only grab the bar if you fail a rep, not struggle. They boost your confidence. Bad spotters can do more harm than good. If you have a reliable trainingpartner who knows how to spot, use him. Set the safety pins on each set so they can catch failed reps. I set them even if one of my brothers is there to spot me. Powerlifter benching kg lb. The Bench Presser got up but the bar tore his diaphragm and broke his ribs. He later died in the hospital. I always Bench Press in the Power Rack with safety pins and recommend you do the same.

The most dangerous way to hurt yourself on the Bench Press is by losing the bar and dropping it on your face, throat or chest. People die each year from this kind of Bench Press accidents. Again, Bench Press in the Power Rack so the safety pins can catch failed reps. Set the pins even if you have a spotter. Then Bench Press with proper form to reduce the risk of losing the bar. Use a full grip, lock your elbows and rack properly. Never Bench Press with the thumbless grip. The bar can slip out of your hands without your thumbs to secure it. Notice you can squeeze harder with thumbs.

This increases Bench Press strength because your arms and shoulders contract harder too hyper radiation. If your wrists hurt , stop bending them by gripping the bar lower in your hands. Some strong people have Bench Pressed huge weights using the thumbless grip. Others have dropped the bar on their chest despite Benching full grip. But the risk of losing the bar is higher with the thumbless grip.

Once it all it takes. Thumbless has zero advantage. Start and finish each rep with your elbows locked at the top. Let your skeleton hold the weight above your shoulders. You can hold the bar longer and more easily with locked elbows. It also increases your Bench Press because your muscles save strength for the actual lifting of the weight.

You can lose the bar if your muscles are tired from your last rep. And benching the weight up and down will build muscle. If you want more tension, add plates on the bar. More strength is more muscle. Same if you ever decide to compete. Locking your elbows is safe for your joints. Lock them gently and stay within the normal range of motion of your joints.

Unrack the bar with locked elbows. Move it over your shoulders before you go down. The bar must start over your shoulders for proper balance and strength. Lowering the bar from behind your shoulders is unsafe. It makes the weight harder to hold, as if doing pullovers. Take your time to unrack. Move the bar over your shoulders before you lower it. This is safer. Finish you rep before racking the bar. Lock your elbows at the top and hold the bar over your shoulders. You can miss the uprights by pressing under, lose the bar and drop it on your face. Lock the bar over your shoulders first to make it easier to hold.

Then move it back against the Power Rack. Bend your arms to rack the bar into the uprights. Set your uprights to the proper height. Lie on the bench with your eyes under the bar and grab it. Your elbows should be bent. Your shoulders will also come off the bench. Lower the uprights so your elbows are bent when you grab the bar. Then unrack by straightening your arms. Choose someone, wait until his set is done, then walk over and ask for a spot.

He has nothing to do between sets anyway but rest. Just ask for as pot. Nobody cares and your strength will increase anyway. Nobody will refuse to spot you. Everybody needs a spot at one point if the gym has no Power Rack. Tell them also how to help and when.

Just remember to Bench Press in the Power Pack, as the spotter can still fail to catch the weight if you miss reps. The Bench Press is the most dangerous of all exercises. A dozen of people die each year by dropping the bar on their face, throat or chest during the Bench Press. Tons of other people hurt their shoulders , wrists or back because they Bench Press with bad form.

The thumbless grip means holding the bar with your thumbs on the same side as your fingers. Some prefer to Bench Press with a thumbless grip because it feels more comfortable. Your wrists are indeed less likely to bend and hurt. The thumbless grip puts the bar lower in your hands, closer to your wrists. This also improves power transfer by putting the bar over your forearm bones. It makes the weight easier to Bench Press. The problem with the thumbless grip is that the bar can slip out of your hands.

The bar will drop faster than you can get away from under the weight. It will drop faster than your spotter can react if you have one. It will drop on your face, throat or chest. This could be you:. Some people Bench Press with a thumbless grip for years without accidents. But it only takes once. Benching with a full grip is safer than without thumbs around the bar. Worse, Bench Pressing with a thumbless grip offers no benefits.

Your thumbs have nothing to do with it. Always Bench Press using the full grip. This will increase strength at the same time by contracting your arms and shoulders muscles more. Put it lower in your hands , close to your wrists. You must Bench Press with straight wrists and the bar over your forearm bones. This puts your upper-arms perpendicular to your torso. It forces the bar to move in a vertical line to your neck. Vince Gironda recommended this bodybuilding-style of Bench Press decades ago. Benching the bar to your neck with your elbows out stretches your chest at the bottom. Vince Gironda believed this was the best exercise to build a bigger chest.

In truth, Bench Pressing with flared elbows is the best exercise to destroy your shoulders. Every time you lower the bar, the top of your upper-arm bone squeezes your rotator cuff tendons against your AC joint. This irritates your rotator cuff on every rep and inflames them. Your shoulders will hurt. Bad Bench Press form is what causes shoulder impingement. Some solve it by Bench Pressing half reps. You can Bench Press pain-free. And you can Bench heavier because the bar moves half the distance. But Benching half reps emphasizes your triceps. It leaves your chest out which works most at the bottom.

This makes Bench Pressing half reps less effective for building a bigger chest. Bench Press by lowering the bar all the way down to your mid-chest. The exact angle depends on your shoulder width, arm length and so on. But your upper-arms can never be perpendicular to your torso at the bottom of your Bench Press. It looks safer to Bench Press with machines. The bar is attached to rails on the Smith Machine. The bar has hooks to rack it if you fail. And yet Bench Pressing in the Smith Machine is less safe than people think.

What Muscles Do Bench Presses Work?

It will destroy your shoulders. The Smith Machine forces the bar to move in a vertical line. This will impinge your shoulders as explained above: the top of your upper-arms will squeeze your rotator cuff tendons against your AC joints. Your shoulders will hurt if you Bench Press heavy in the Smith Machine. You could solve this by Bench Pressing the bar in a vertical line over your mid-chest. But it forces you to move the bar in a vertical line over your chest.

Locking the bar over you chest is harder. You have to hold it in front of it, as if doing a front raise. This is ineffective for Bench pressing heavy.

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The proper way to Bench Press the bar is in a diagonal line. But the machine is still balancing the weight for you instead of letting you do it. This is less effective for building strength and muscle. Bench Press with free weights so you control where the bar goes. Let your stabilizing muscles balance the weight. Avoid getting stuck under the bar by Bench Pressing in the Power Rack. Set the safety pins so they can catch the bar. Or get your own Power Rack in your home gym like me. Your wrists will hurt if you Bench Press with bent wrists. Gravity pulls the bar down. If you grip it wrong, the bar will push your hands back.

It will stretch your wrists past their normal range of motion. The heavier the weight, the harder the stretch and the more your wrists will hurt. This has nothing to do with your wrists being weak or small. You just need to Bench Press with straight wrist. Bench Pressing with bent wrists also makes the weight harder to press. It puts the bar behind your forearms instead of on top of it. The most effective way to transfer force into the bar is when it rests directly over your forearm bones.

This means the bar must be aligned vertically with your wrists and elbows. Bench Press with straight wrists. Grip the bar lower in your hands, close to your wrists. Use the Bulldog Grip to rotate your hands in when you grip the bar. Hold the bar in the bottom of your hands, right over your forearm bones. Your wrists will stay straight when you Bench Press. The wrist pain will stop and the weight will be easier to Bench Press. The most dangerous mistake you can make is Bench Pressing heavy without Power Rack or spotter. Or it will drop on your throat and strangle you. Or it will drop on your chest, crush your ribcage and kill you that way.

Millions of people Bench Press safely. But a few overly confident or ignorant Bench Pressers die each year after failing to lift the bar. You can try to roll the bar to your stomach if you fail alone without Power Rack. The bar will crush your abs, can tear a blood vessel inside and kill you.

You can try to tilt the bar to one side so the plates slides off. With a heavy, collared bar your only option is to yell and hope somebody helps before the bar kills you. Always Bench Press inside the Power Rack. Set the horizontal safety pins so they can catch the bar if you fail to Bench Press the weight. Set the pins even if you think you can Bench Press the weight. You never know if you end up having a bad day. Wait until he has racked the bar. Then ask for a spot. If you fail, help him racking the bar. Bench what you know you can Bench. But your life is more important than PRs.

Get a Power Rack if you want to Bench Press heavy. This moves the bar over your head instead of shoulders. It makes the bar harder to hold. You have no balance with the bar behind your shoulders. You could lose the bar and drop it on your face. Unrack the bar by moving it over your shoulders first.

Balance it. Then lower the bar to your chest. Take your time to unrack before you Bench Press. Same deal when you rack the bar. You can miss the uprights by pressing under it. The bar can drop on your face unless you have a spotter to catch it fast. Finish your set before you rack the bar. Lock it over your shoulders first. Then move it back against your Power Rack. Keep the distance between your Power Rack and shoulders short. You have no strength when the bar is over your head and behind your balance point.

Move up the bench. And lower the uprights so your arms are bent when you grab the bar. But if your muscles are tired, you can lose the bar and drop it on you chest. This also gives your muscles a break and saves strength to Bench Press the next rep. Plus you can take a quick breath to stay tight. Your elbows will hurt if you take them past their normal range of motion.

These injuries are common with martial arts. In Jujutsu the armbar technique consists of hyper-extending the elbow of an opponent. Finish every Bench Press rep by locking your elbows at the top. Be gentle. Stay within the normal range of motion of your elbow joint. But the weight will feel more secure because your stronger skeleton can hold the weight. Lock your elbows when you rack the bar in and out of the uprights as well. If you insist on muscle tension, add weight on the bar. The heavier the weight, the harder your muscles must work to Bench Press it against gravity.

Your body must recruit more muscles to Bench Press heavier weights. It must contract them harder. More weight is also more Bench Press volume. Your Bench volume is more important to build muscle than tension.

Never benched before? Get started with your staple chest-day lift

The range of motion is shorter with unlocked elbows. This takes work away from your muscles. The bar must touch your torso at the bottom. And your elbows must lock at the top of every rep. The flatter your chest, the lower the bar must touch your torso at the bottom to keep your forearms vertical. The lower the bar touches your torso, the further it ends from your shoulders. The further the bar from you shoulders, the harder to Bench Press the weight. Benching with a flat chest is harder on your shoulders. And if they roll forward, off the bench, at the bottom of your Bench Press, you will injure them.

Raise your chest when you Bench Press. Squeeze your shoulder-blades together. Arch your lower back so I can slide my flat hand between the bench and your body. Then raise your chest to the ceiling and squeeze your lats to lock this position. You can now lower the bar higher on your chest, closer to your shoulders, with vertical forearms. This is safer and more effective. It does shorten the range of motion. But only slightly. That shortens the range of motion way more. It also compresses your spinal discs and can cause back pain. This is different. This is about making your Bench Press form safer for your shoulders and more effective.

Raise you chest but arch naturally. The weight is easier to Bench Press when you raise your butt off the bench. It shortens the range of motion. Some raise their butt so high, their Bench Press turns into half reps. The bar moves half the distance. Your muscles do half the work to Bench Press it. And you get half the gains. Raise your butt high enough and your lower back can hyper-extend. This squeezes your spinal discs and can cause back pain. Drive your upper-back and glutes into the bench too. Push yourself away from the bar instead of pushing the bar away.

Your lower back can come off the bench to help keeping your chest up. But your butt can never come off the bench. If your butt keeps coming off the bench, check its height. Some gyms have short benches that make it impossible to keep your butt down. If your bench is shorter, put plates flat under its legs to raise it. If you lose balance while you Bench Press, you can fall off the bench and drop the bar on you.

It makes it harder to keep you chest up. And the fastest way to get there is to put your feet on the floor so you can use your legs. Raising your feet is a trick to keep your chest and back flat. In truth, it makes the Bench Press harder on you shoulders as explained above. Your whole foot should be flat floor, heels included. Put you feet shoulder-width apart like on the Squat so you have optimal balance. Your feet should be directly under your knees or slightly behind. If your lower back hurts when your feet are on the floor, check your spine.

It should have a natural arch like when you stand. This will hurt. If your spine is neutral but continues to hurt, check the height of your bench. It might be too high for your size. If your legs are short, put something under your feet to raise them. This will keep your back neutral. Bench Press with straight wrists to stop wrist pain. The weight will stretch them past their normal range of motion which will hurt.

Grip the bar low in your hands , close to your wrists, to stop wrist pain. Wrist wraps can provide relief from wrist pain. Grip the bar properly when you Bench Press before trying anything else to stop wrist pain. Bench Pressing with bent wrists causes wrist pain. It puts the bar behind your wrists instead of above them. Gravity pulls the bar down when you Bench Press. It compresses everything under it and pushes your hands down if your wrists are bent.

This stretches your wrists the hard way. The heavier the weight on the bar, the more it will stretch your bent wrists past their normal range of motion. This is what hurts. Bent wrists also makes the weight harder to Bench Press. The bar is behind your forearms when your wrists are bent, not above them.

To drive force directly into the bar, you need a straight line from bar to wrists to elbows. Straighten your wrists to make the weight easier to press and increase your Bench Press. Your wrists will bend back if you grip the bar wrong. Most people hold it in the middle of their palms when they Bench Press. But the bar pushes your palms down and will bend your wrists back. The only way to Bench Press with straight wrists is by gripping the bar correctly. Bench Press with the bar over the heels of your hands.

Hold it close to your wrists, at the base of your thumbs, over your forearm bones. The goal is straight wrists : your wrists and elbows must be aligned with the bar so your forearms are vertical to the floor. Grip the bar lower and then wrap your thumbs around the bar using the full grip. The easiest way to grip the bar correctly is using the Bulldog Grip.

Grip the bar with your thumbs and index fingers first. Then rotate your hands in so your thumbs point to the floor. The bar should rest diagonally in your hands, between the base of your thumbs and palms. Close your hands by putting your fingers on the bar. The Bulldog Grip can feel uncomfortable at first.

You may find it less safe than gripping the bar mid-palm. Your thumbs are around the bar. They prevent the bar from slipping out of your hands. The power transfer is higher with this grip. Stick with it and be patient. Your Bench Press will increase without the wrist pain. Your wrists will remain straight if you grip the bar correctly. This will stop your wrists from hurting. It will also make the weight easier to Bench. The power transfer from your chest, shoulders and triceps muscles into you forearms and bar is higher.

Squeeze the bar harder.

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The bench press is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. The exercise. My guide shows you how to do Bench Press: grip width, stance, elbow angle, what to do if your shoulders hurt, and more. Get stronger with my.

Squeeze it as hard as you can. Push your fingertips into the bar and hook it with your thumbs. It will stretch your wrist, cause pain and kill power transfer by putting you in a bad position. Bench Pressing with a grip too wide for your build can cause wrist pain. They move out which puts your wrists at an angle and stresses your wrist joints. Some powerlifters Bench wide to decrease the range of motion and bench more. But they usually use wrist wraps and bench shirts.

For raw lifters like us, wider grips kill our wrist joints and are too hard on your shoulders. Bench Press with your wrists over your elbows. Vertical line bar to wrists to elbows from every angle. Videotape yourself and check your grip width. Unless you have wider shoulders, your pinky should be inside the ring marks of your bar. Narrow it to get your forearms vertical. The bar automatically rests lower in your hands with the thumbless grip.

Your wrist stop bending back and become straight. This stops wrist pain and makes the weight easier to lift at the same time. You get better power transfer from torso to forearms to bar. The problem with Bench Pressing thumbless grip is that it can kill you. This is a stupid way to die and yet it happens to a few people every year.

Thumbless grip is riskier than full grip. And it only takes once. If your wrists hurt, fix your form by gripping the bar lower in your hands when you Bench Press. Wrist wraps look like lifting straps that you put around your wrists. They act like a cast for your wrist joint to prevent it from moving around. They support your wrists when you Bench Press.

Not every strong Bench Presser uses wrist wraps but many do. Olympic lifters often put athletic tape around their wrists instead. This gives their wrists extra support when lifting, similar to how wrist wraps work. If your wrists hurt because they bend when you Bench Press, then fix your grip first. They can cover it up instead by acting like a band-aid. Your wrist pain could get worse if you continue to Bench Press with bent wrists, but more weight, thanks to the extra support from the wrist wraps.

Small wrists is the usual excuse to Bench Press with wrist wraps. I have small wrists. My thumb overlaps my middlefinger when I grab my wrist. Granted, my Bench is awful. Weak wrists is the other usual excuse. They usually hurt because you grip the bar wrong. This is a technique issue. Besides, your wrists will get stronger if you increase your Bench Press. To Bench Press more weight, keep your wrists straight so they stop hurting.