Bench Press: technique and benefits

· 2nd February 2019
Bench pressing is a method used mainly by bodybuilders since it develops resistance, muscle hypertrophy, and strength. However, we must know that there are also harmful risks to doing this exercise, which is why technique must be taken into account to avoid possible injuries.

The bench press is one of the most popular workouts in gyms, and it gives incredible results. However, we have to be methodical and careful when doing it. Therefore, in this article, we’ll discuss the techniques behind bench-pressing and also its benefits. Take notes!

The bench press is an exercise that strengthens the chest and arm muscles. It’s part of the three activities performed in powerlifting alongside deadlifts and squats. Not everybody can do it; you need some previous experience and a good physical condition to prove you’re prepared for it.

Some points on technique

You must perform every exercise correctly, regardless of how difficult or simple it may be. This is to prevent your muscle memory from incorrectly registering the execution of a workout, as well as preventing soreness, injury or fracture.

That said, everything is a matter of technique. There’s a possibility that you may have been doing this exercise for a long time without really worrying about how you’re doing it. Now, it’s time to see where you’re failing and correct it as soon as possible, pay attention to the following points:

Position your feet

Although the position of the feet is not as crucial in the bench press as it is in squats, it’s still an aspect that needs to be taken into account. Your feet are the basis for good, strong concentration.

Try to keep your feet parallel, don’t put one foot in front or behind the other. Also, they shouldn’t be too close or far apart. What matters is that the sole is entirely on the ground, that way you generate strength starting from the floor and towards the rest of your body.

Under the bar

The body’s positioning under the bar is different for each body type. It’s essential that you sit wherever it’s easiest to remove the bar, but not so far back where you can hit the pins. Keep your back straight; you should keep it as straight as possible at all times. Most importantly, you should never flex your neck or apply tension to it while bench pressing.

Get a good grip

Grab the bar with determination and confidence; your arms should be straight and the same width as your shoulders. Grab the bar with the palm of your hand, allowing your fingers to wrap around it completely. If the bar is more towards your fingers than your palms, it’s very likely that your wrists will bend backward, which would be a huge mistake.

Doing a bench press without problems

Breathing is a factor that will help you to do bench presses successfully. Once you grab the bar, remove it and hold it firmly, close to your chest (your forearms should be at a 90-degree angle). Now breathe and begin pushing upwards, a trick to maintain stability is to press your feet down as if trying to push against the floor.

It’s worth a try

The bench press is a demanding exercise that requires a lot of effort. However, it’s very worthwhile. That’s why it’s so popular in gyms, so don’t be afraid to lift that bar! On the contrary, go ahead and do it with all the confidence of the world.

If you’re unsure that you want to bench press, the following benefits will make you change your mind:

  • Doing bench presses improves your thrust.
  • It will give your pectorals and triceps a firm and robust appearance.
  • This exercise fosters healthy bones.
  • It strengthens the serratus anterior muscle.
  • If you want muscle hypertrophy, this is an excellent exercise.

Also, you’ll look great in a shirt! To enjoy these benefits, you must follow the steps to correctly execute a bench press. Besides eating well, remember to warm up thoroughly before doing exercises like this. Now, you are ready to start being part of the world of powerlifting!

 

  • Chulvi Medrano, I., & Díaz Cantalejo, A. (2008). Eficacia Y Seguridad Del Press De Banca. Revisión. Revista Internacional de Medicina y Ciencias de La Actividad Fisica y Del Deporte8(32), 338–352.
  • Roberto, H.-R., Juan Manuel, G.-M., Fajardo Julio, T., Santana Francisco, O., Melián Francisca, V., & Marrero Ignacio, G. (2001). Actividad electromiográfica del músculo pectoral mayor en los movimientos de press de banca inclinado y declinado respecto al press de banca horizontal. Apunts. Medicina de l’Esport36(136), 15–22. https://doi.org/10.1016/S1886-6581(01)75989-0
  • J . Azael Herrero Alonso, D. G. L. (2002). FUERZA MÁXIMA ISOMÉTRICA EN PRESS DE BANCA. Psicología de La Actividad Física y El Deporte: Perspectiva Latina, (1990), 271–279.