The Proper Way To Do A Bench Press

Author: Klint Newton

Author: Klint Newton

The bench press is the squat of the pectoralis, or pecs, muscle group. Squats are considered by most bodybuilding authorities to be the best exercise for building the thighs or quadriceps. The bench press is considered by most authorities to be the best exercise for building up the chest, or pecs. This article will explain to you how to perform a proper and safe bench press. Preparing: Assuming your equipment is functionally sound and safe, you will approach the bench from the front; the end without the bar. Sit down on the bench with one leg on each side of the bench. Lie down on your back, and make sure not to bump your head on the bar. When lying on the bench place your upper back and butt flat on the bench. Position yourself on the bench with the bar above you in a position that will allow you to lower it to your chest without hitting the supports. Grasp the bar at roughly shoulder width apart. The wider your grip, the more demand you place on your pecs, but it also increases demand on your shoulder joints. The more narrow your grip, the more you will be involving your triceps in the lift. Find out which grip is best for you by practicing a few times. Just using the bars, with no weights on it, grab the bar and proceed to lower it down to your chest. Lower the bar in a controlled manner until it just slightly touches your chest. At this point, raise the bar in a controlled manner to the almost fully extended position. This is done so you can feel the motion of the exercise and where the bar will be traveling. Execution: Load some weight on the bar, and make sure to keep it even. If you put a 10lb plate on one side, put the same amount on the other side. Just as practiced, grab the bar above you with a grip that is most natural to you. This grip will be at least 12inches apart, but no more than 6 inches greater than shoulder width apart. Now with the help of your spotter, slowly lift the bar to the starting position. Make sure to have the weight steady and still before lowering. Now slowly lower the bar to your chest, taking about four seconds to lower the weight. Let the bar slightly touch your chest. Once it does, press the bar back up to the starting position, taking about 2 seconds to lift the bar. Repeat this lift for the desired amount of reps. The bench press is a fundamental exercise that all bodybuilders and weight trainees should be familiar with. Keep up the great work and great form, and with practice, you will notice your weight increasing month after month.About the Author:

If you're thinking that you want to know the best way to gain muscle, you need to check out Klint Newton's Mental Edge Muscle Building Program. You can download his 7 Part muscle building guide for free.

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