How To Properly Bench Press: Tips & Tricks For Beginners

How much can you press? You have probably heard this question a lot of times inside the gym. The bench press is one of the most popular gym exercises to build chest muscles. A lot of fitness enthusiasts take pride in the weight that they can press. If it is your first time trying out this exercise, it may seem intimidating especially if you don’t know where to begin. Worry no more! This beginner’s guide on how to properly bench press will guide you through the process and help you develop that upper body strength in no time!

How To Bench Press Correctly

Follow these steps below to begin the bench press.

1. Lie down on the bench and position yourself so the bar is directly above your eyeline.
2. Set your feet flat on the ground. Make sure that you are comfortable with the position.
3. Grab on to the bar with a grip that is slightly wider than your shoulders. Be sure that your arms are straight up in a vertical line when you hold on to the bar. Check that your wrists are also straight.
4. With your feet flat on the ground and your hips firmly on the bench, slightly arch your lower back and lock your shoulders downward.
5. Breathe in and lift the bar off the rack. Breathe out.
6. Breathe in and bring the bar downward. Your elbows and upper arms should be at a 45o angle to your torso.
7. Allow the bar to touch your chest. Push the bar upward again while breathing out.
8. You have now completed one rep of the bench press.

Achieving A Good Bench Press Form

Just like any exercise, bench pressing won’t be so effective without the proper form. Here are some tips for beginners to get the most out of bench pressing. 

• Keep your lower back arched and press your upper back and hips towards the bench. This is much safer for your shoulders and it will allow you to do a stronger press.
• Squeeze your shoulder blades together. This will help you keep your shoulders and hips locked.
• Do not flare your elbows.
• Lock your thumbs securely around the bar to avoid risk of the bar slipping and falling on your chest.
• Do not bounce the bar off your chest! You will likely be injured if you do this. Instead, hold the bar firmly and control its up and down movement.
• Don’t try to press more than you can. Start off with low weights and gradually work your way up. Keep in mind that the proper form is key to building those chest muscles.
• No matter how experienced you are, it is best to ask for assistance from a spotter if you are pressing heavy weight.
• Breathe. Don’t forget to breathe in when lowering the bar and breathe out when pushing it back up.

Conclusion

These tips on how to properly bench press will help you learn the correct form and get you building those chest muscles immediately. Just remember to breathe and master the proper form first before moving on to heavier weights. This way, you can avoid injuries and get the maximum benefits of the exercise the right way.