How to Bench Press

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The bench press is the number one classic powerlift (the other two powerlifts are deadlift and squat)  that targets the entire chest, triceps, and shoulders.  It is a pushing compound lift that requires a sturdy olympic-grade bench (Refer to "Building a Strength Training Home Gym" article series for more info on olympic benches).

The bench press is the antagonist lift to horizontal pulling movements like barbell and dumbbell rows since execution of the lift requires lying down on a bench set at varying angles; flat, incline, decline.  This lift has built strength and mass for generations of lifters.

Bench press the correct way:

1) Set the rack length from power rack or bench within arms reach.

2) Set barbell on the rack and load up each side with desired amount weights.

3) Lie down on the flat bench with your feet planted on the floor.  Keep feet planted firmly at all times throughout the lift

4) Grasp the bar wtih an overhand grip ( make sure both thumbs are wrapped around bar) 3-4 inches wider than shoulder-width apart.  A close grip may be used to stress the triceps.

5) Lift the bar off the rack.  This is the starting position.  Arms are extended, straight and fully locked.  Tighten your entire body from toe to head.  Look up straight at the bar you’re holding.

6) With back slightly arched (do not excessively over arch your back), slowly lower the bar with  controlled movement taking 2-3 seconds until it touches the mid chest line.  This is the eccentric or lowering phase.  Keep the body tight with buttocks contracted.

7) Once the bar gently brushes the chest, push the bar up to starting position in 1-2 seconds until arms are locked again. This is the contraction phase.

8 ) Repeat until target or desired number of reps are completed.

*Use chalk to plant a tight grip on the bar.  Keep the entire movement controlled without generating too much momentum or bouncing.  When you bounce the bar off your chest, you risk losing grip and injury.  All weight lifting movements should be controlled and smooth through the execution.  In other words, use good and proper form.

Variations involve the use of dumbbells and different grip placements on the barbell:

• decline and incline barbell bench press; adjust the olympic bench

• decline, incline, and flat dumbbell bench press; adjust the olympic bench

• one arm dumbbell bench press; use one dumbbell per side at a time for each set

• different grip placements include close grip, shoulder grip, wider than shoulder grip apart (5-8 inches wider than shoulder width), and underhand

• thumb-less overhand and underhand grip

The bench press is an effective muscle mass and strength builder.  Balance out your pulling strength capabilities with the this pressing strength movement.

Train hard.  Train safely.  Train smart.

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