The Right Way to Bench Press

 

Anyone who’s ever been to the gym has seen someone bench pressing. It’s one of the most popular exercises out there and with good reason – it’s an effective way to build strength and size in your chest and arms. However, doing it correctly can be tricky, especially if you’re a novice. In this article, we’ll break down the right way to bench press so that you can get the most out of your workout every time.

 

Choosing the Right Weight:

The first step is choosing the right weight for your bench press. This is important not only for safety reasons but also for having an effective workout. Too light of a weight will not adequately challenge your muscles, while too heavy of a weight could lead to injury. A good rule of thumb is to start with a weight that feels challenging but manageable – you should be able to complete 8-10 repetitions without straining too much or feeling uncomfortable.

 

Form is Key:

Once you have chosen your weight, it’s time to focus on form. Good form ensures that all of your muscles are working properly and helps reduce the risk of injury. Start by lying flat on the bench with your feet firmly planted on the floor. Take a deep breath and then bring the barbell down towards your chest until it touches lightly but firmly above your nipples – make sure that you don’t lower it any further than that as it could put too much strain on your shoulders and elbows. Once you have reached this spot, exhale sharply and then press up using both arms in unison until the arms are straight again at full extension (but not locked). This completes one repetition; repeat for 8-10 reps before putting down the barbell safely back onto its rack.

Using Proper Accessories, In addition to choosing the right weight and focusing on form, using proper accessories when bench pressing is also important for safety and effectiveness. You should always have a spotter nearby to help keep you safe while lifting; they can also provide assistance or guidance if needed during difficult reps. Additionally, make sure that you are wearing wrist wraps or gloves when handling heavier weights; these will help protect against potential injuries such as sprains or strains while keeping you comfortable throughout each set.

 

The Conclusion:

Bench pressing is an effective exercise for building strength and size in your chest and arms—but only if done properly! To get started, choose a weight that feels challenging but manageable; then focus on maintaining good form throughout each set by lowering the barbell no further than above your nipples before pressing back up until full extension (without locking). Finally, use proper accessories such as wrist straps or gloves when handling heavier weights for extra protection against injury, as well as making sure there’s a spotter nearby who can assist if needed during tough reps! With these tips in mind, you’ll be on track towards mastering proper bench press technique in no time!