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Though the bench press is designed to work more than your pectorals including your anterior deltoids triceps brachii and latissimi dorsi you shouldnt experience a painful burning sensation in these areas post workout especially your shoulders.
How to do a proper bench press. This upward bending cue will also help you engage your lats which doesnt actually help you with the. Youve just gotta know how to do it right. Proper bench adjustable rack. Most commercial gyms have terrible benches.
Then push it upward again being sure to avoid bending your wrists or bouncing the weight off your chest. Repeat this 10 times and then take a rest before trying another set. The first step is of course to find a weightlifting bench characterized by the little hooks for a bar and likely a bar as well. Bench press is one of the best exercises in your arsenal.
Set the safety pins at the proper height so they catch the weight if you fail to lift it. To do a bench press lie on your back on the bench with your feet flat on the ground. How to do a bench press with all that being said this section will then go over how to actually do the standard bench press. As with any sport or physical activity you need to use the correct equipment.
Now that we are set up and have our hands around the bar we want to think about having our elbows tucked in and not letting them flare out. This starts with a proper bench. Many people think the bench press is just a chest exercise but im here to tell you that your triceps shoulders back and even your glutes are involved. You dont need a spotter if you bench press inside the power rack as i do.
In this video we show you how going over technique form and how to perform the perfect bench. One way to do this is that when you grab onto the bar think about trying to bend it in half upwards towards the sky. Its a complex movement that can be disastrous if you get it wrong. Setup on the bench grab the bar unrack it lower it to your mid chest and press it back up.
If this sounds like something youve felt before you may be performing your bench press incorrectly. Put your arms straight out to your sides then bend your elbows up towards the ceiling and grab the bar. How to bench press with proper form. Not only is it crucial for upper body muscular development but its an exceptional strength builder.
If you have the ability to get your own bench i highly recommend you get an adjustable bench which us can use for incline and overhead pressing as well. Proper bench press form. Bench press in the power rack for maximum safety.
