Overview of Barbell Bench Press
A staple exercise in all weightlifting circles is the barbell bench press.Bench presses are a mainstay chest exercise in almost every fitness regimen,from bodybuilders to powerlifters.
One of the “big three” lifts for powerlifters,together with the squat,deadlift, and bench press,is this exercise.Athletes’ bench press one rep maximum is a reliable predictor of their success on the field or court.Additionally,the bench press is a complex exercise that works a variety of upper body muscles, making it popular among bodybuilders.
The pectoralis major, or your chest, is the main muscle worked when you perform a bench press.When performing a bench press,additional muscles in the chest,triceps,and shoulders help move the barbell.
Many variations of the classic barbell bench press have been developed because not everyone is suited for this type of exercise.This allows people to practice this important movement pattern in a pleasant and safe manner.
Among these variances are a few of them:
- Incline bench press
- Decline bench press,
- Dumbbell bench press
- Dumbbell incline bench press
- Dumbbell decline bench press
- Smith machine bench press
Many of the different barbells available that put less strain on the shoulder during a bench press are also suitable for individuals with shoulder issues.Hex bar bench presses,football bar bench presses,and Swiss bar bench presses are a few of these variations.
Instructions for Barbell Bench Press
- Place your hands slightly wider than shoulder width apart while lying flat on a bench.
- Pinching and pressing your shoulder blades into the bench will help you set them.
- In order to keep your upper back taut,take a deep breath and let your spotter assist you with the lift off.
- After liftoff, let the weight settle and make sure your upper back stays taut.
- Breathe in and release the elbows to let the bar drop gradually.
- Touch the chest after lowering the bar in a straight line to the base of the sternum, or breastbone.
- Press yourself into the bench,plant your feet on the ground for leg drive and extend your elbows to push the bar back up in a straight line.Continue till the desired number of time.
Barbell Bench Press Tips
- First and foremost,technique;if you pull an injury,it doesn’t matter how much you bench.
- Make sure the bar moves straight ahead and maintain alignment with your elbows and wrist.
- Try to place the bar as low in the palm as you can while still being able to wrap the thumb to maintain a straight wrist.
- Stop each repetition slightly short of lockout at the top if you want to maintain greater tension in your chest and triceps.
- Don’t stress overtucking your elbows; a lot of this advise comes from suit-wearing geared lifters.
- Some lifters may find it best to slightly tuck as they descend, but other lifters can get the similar result by using Greg Nuckols’ great cue,”Flare and push.”Depending on your objectives, arching might be beneficial.
- Just make sure the majority of the arch originates from your mid-to upper back rather than your lower back.When you position yourself for the lift,you run the danger of injuring yourself if your lower back starts to cramp.
- Every every repetition should end with the bar touching your chest.Take a look at board presses or using bands or chains to accommodate resistance if you want to overload particular ranges of motion.
- To encourage a linear bar path as the bar drops, aim for your sternum, or breastbone,or slightly below,depending on the length of your upper arm.Although lifters who are intermediate or experienced may utilize a thumbless or”suicide”grip, it is advisable for most lifters to start off by learning how to bench with the thumb wrapped around the bar.
- Resist the need to let your wrists return to their extended position by rolling your knuckles in the direction of the ceiling.
- Try different grip widths;you might need to use a slightly broader grip if your arms are longer. But if the exercise is putting pressure on your front shoulder,you might need to widen your grip, work on your scapular retraction,or reduce the amount of motion by doing exercises like floor or board presses.
- Tighten the grip as much as you can to improve shoulder stability.To maximize leg drive,some lifters like to tuck their toes while others like to leave their feet flat.
- Try both approaches and see which one feels better and produces more power.As you press, be sure the shoulder blades stay retracted and don’t move.
- Without bouncing or extra velocity, the bar should descend under control and touch the lifter’s chest.Rather than pushing the bar off of you, consider attempting to push yourself away from it.
- Throughout the lift, one of your top concerns should be any tightness in the upper back.To maintain tension in the upper back during the lift off, it is ideal to have a spotter assist.
- Throughout the lift, keep your feet silent and engage leg drive by pressing your feet into the ground and contracting your glutes to support your pelvis.
- Try to”bend the bar”or pull the bar apart in order to engage some of the shoulder’s intrinsic stabilizers.For the duration of the exercise,the glutes and shoulder blades should stay in contact with the bench.
- The Benching Bible by Dave is an excellent resource for anyone interested in learning more about the nuances of benching.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.