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How to bench press

The bench press is a classic exercise that is used to strengthen the chest, shoulders, and triceps. Here’s a step-by-step guide on how to properly perform a bench press:

Start by lying on the Flat bench with your eyes under the barbell. Plant your feet firmly on the ground and brace your core.

Grasp the barbell with your hands slightly wider than shoulder-width apart, using an overhand grip.

Unrack the barbell by lifting it off the rack and holding it over your chest with your arms extended.

Read more: Glute Ham Developer GHD

Slowly lower the barbell towards your chest, keeping your elbows tucked in close to your body. Lower the barbell until it gently touches your chest.

Once the barbell touches your chest, pause for a moment, then press the barbell back up to the starting position by straightening your arms.

Repeat the movement for the desired number of repetitions.

It’s important to use proper form when performing a bench press. This will help to ensure that you’re targeting the correct muscles and that you’re less likely to get injured. Make sure you are breathing properly, inhaling during the lowering phase and exhaling during the press phase. If possible, it’s always a good idea to have a partner or a spotter who can assist you or give you a hand when needed.

In addition, it’s important to ensure that the flat bench is adjusted to the right height for your body and that it’s stable before you begin your press. If you’re new to bench press or if you have any pre-existing medical conditions, it’s always a good idea to speak to a healthcare professional or a certified personal trainer to determine if the bench press is right for you.

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