Follow these general Bench Press guidelines instead, and tweak your form as you gain experience. ![]() ![]() Don’t copy someone’s Bench Press form unless you have the same build. The longer your upper-arms, the closer your elbows will be to your torso at the bottom. The wider your shoulders are, the wider your grip should be. Your build determines how your Bench Press form will look like maximum effectiveness. Bench Press Form 101 Proper Bench Press form the back: vertical forearms at the bottom, bar touches your chest. Setup the same way whether you’re Bench Pressing warmup weight or heavy weight. Don’t setup with zero respect for the weight because it’s light. Better technique increases effectiveness. The more consistent your Bench Press setup is, the more consistent your technique will be once you start to Bench Press the weight. Setup the same way on every Bench Press set. Move it horizontally until it’s balanced over your shoulders. Straighten your arms to lift the bar out of the uprights. Set your one foot under your knee first, then set the other one. ![]() Feet flat on the floor using a shoulder-width stance. Squeeze the bar using the full grip so it can’t move. Raise your chest and tighten your upper-back. Then lie down by lowering yourself back on the bench. Setup properly to improve your form and increase your Bench Press And you can’t fix it mid-set when heavy weight is crushing you. Your shoulders will move if your shoulder-blades aren’t tight. Your wrists will bend if you grip the bar wrong. Then set yourself before unracking the weight. Put the safety pins of your Power Rack at the proper height so they can catch failed weight. Bench Press Setup How to setup for the Bench Press: sit on the bench, lie down, squeeze your shoulder-blades, grab the bar, set your feet and then unrack. Once you’ve hit them, bend your elbows to lower the bar in the uprights. Aim for the vertical parts of your Power Rack. Don’t aim for the uprights or you could miss them. Then move the bar horizontally from above your shoulders to your Power Rack. Finish your last rep first by pressing the weight away from your chest until you’ve locked your elbows. Rack the weight once you’ve Bench Pressed five reps on StrongLIfts 5×5. Press the bar from your mid-chest to above your shoulders. Lower it to your mid-chest while tucking your elbows 75°. Move the bar over your shoulders with your elbows locked. Take a big breath and unrack the bar by straightening your arms. Hold the bar in the base of your palm with a full grip and straight wrists. Put your pinky on the ring marks of your bar. Lift your chest and squeeze your shoulder-blades. Lie on the flat bench with your eyes under the bar. Then follow these five simple steps to Bench Press with proper form. If you don’t have a Power Rack, ask someone in the gym to spot you when you Bench Press. You don’t need a spotter if you Bench Press inside the Power Rack as I do. Set the safety pins at the proper height so they catch the weight if you fail to lift it. Introduction How to Bench Press How to Bench Press with proper form: setup on the bench, grab the bar, unrack it, lower it to your mid-chest and press it back up.īench Press in the Power Rack for maximum safety.
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