Learning how to bench press is a great way to build muscle mass and strength. Safety should be a top priority, so when doing this type of exercise always use a power rack to guarantee that injury does not occur. The first step is to set up the safety pins to a height that is most comfortable for you. This is essential so that if the weights were to fall they will be caught by these all-important safety pins. Best of all, when using a power rack you will not need a spotter. Next, follow these easy steps to get the most out of your next bench-pressing session.
1. Initial Setup
Position yourself flat in a lying position on the bench with your eyes aligned directly under the bar, then, lift up the chest while squeezing the shoulder blades. (Note: feet should be resting flat on the floor)
2. The Bar Grab
Carefully place your pinky directly on the thebarâs ring marks. The bar should be held at the base of the palms using a full grip. (Note: the wrists should be perfectly straight)
3. Time to Un-rack
Inhale deeply and carefully un-rack the bar by simply straightening or fully flexing your arms. The bar should then be moved over the shoulders while quickly locking the elbows.
4. Lower the Bar
While keeping the forearms vertical, lower the bar to the mid-chest region. At the same time tuck in the elbows approximately75Â. (Note: hold your breath as the bar reaches the bottom of its travel)
5. Bar Press
Finally, the bar should be pressed from the mid-chest region to an area above the shoulders. The butt should be maintained on the bench at all times with the elbows locked once the bar reaches full top-position of travel. (Note: remember to breathe once completing the movement)
Upon completion of the entire bench-pressing cycle, re-rack the weights. In most cases, five or 10 repetitions will be more than enough depending on how much weight you are benching. Once you have completed the last rep and your elbows are locked that it is then necessary to return the bar to a safe position on the rack. Carefully and slowly move the bar horizontally from a position directly above your shoulders back onto the power rack.
As a note of caution avoid aiming directly for the uprights as this could result in an accident if you were to miss them unexpectedly. It is better to aim for more easily identifiable vertical parts of the rack as a way to ensure that the bar is returned safely and securely to a parked position. Once the bar has come into contact with the power rack’s uprights, simply bend your elbows in order to lower the bar in a more controlled way onto the uprights.
Bench pressing is an excellent exercise for those wishing to build muscle mass and strength. Consider these simple yet important tips on how to bench press to get the most out of this valuable exercise while also maintaining the highest levels of safety at all times.