How do bench press workout
THE PROPER WAY TO BENCH PRESS
There are very important key points to remember when performing the bench press to ensure healthy shoulders and longevity. In fact, these key points apply to the majority of all horizontal pressing movements.
- 1. Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest.
- 2. Keep your chest up (thoracic extension) throughout the movement.
- 3. Elbows should be tucked and end up at approximately 45 degrees from your side.
- 4. Unrack the weight and take a deep breath and hold it.
- 5. Row the weight down to your chest by pulling the bar apart like a bent over row. Do not relax and let the weight drop.
- 6. Back, hips, glutes and legs are tight and isometrically contracted.
- 7. When you touch your chest, drive your feet downward and reverse the movement.
- 8. Lock out the elbows WITHOUT losing your arch and thoracic extension.
The bench press is a core fundamental exercise for developing upper body strength. You're not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back).
5 Bench Press Benefits That Reinforce Why Benching Is Awesome.
- Maximum Overload the Chest Muscles.
- Build Muscle Mass on Your Upper Body.
- Increase Push Strength.
- Bragging Rights
- Pec Dance!