Barbell Bench Pressing is one of the most popular exercises at the gym although there are a lot of good chest exercises. Everyone likes to show off their chest (pectoral) muscles. It gives a look of solidity and strength to the body. This is probably the reason why the bench is always occupied at the gym. Not everyone does it with correct form though and this could have a big impact on your muscle gains. So what is the correct way to barbell bench press?
Steps:
Lie down on a flat bench with feet flat on the floor.
Grip the barbell about 3 - 4 inches wider than shoulder width and space your hands evenly using the markings on the bar.
Lift the bar off the rack to a point directly above your shoulder joints.
Lower the bar to the center of your chest (some call it nipple line) with your upper arms moving directly out to the sides. Touch your chest lightly (not resting at your chest).
Press the bar up to the starting position. Do not lock your elbows at the top.
You should inhale as you are lowering the bar and exhale as you are pressing the barbell up.
Do 3 sets of 8-12 reps of barbell bench pressing.
Tips:
The entire motion should be done in a smooth, controlled manner that with the downward movement no faster than the upward.
Keep your wrists straight. Do not twist them. I learn my lesson by hurting my right wrist.
I used to put my feet on the bench thinking it will help stopping myself from arching my back. Instructor at Clark Hatch advised me to put the feet back to the floor. Reason? You can draw power by pushing from that base (your feet). However, if you are more comfortable to put your feet at the end of the bench, by all means, do it. Nothing wrong with that.
Do not let the bar rest on your chest and do not bounce the bar off from your chest.
Always keep your buttocks on the bench.
For starter, get a spotter to help for safety reason.
When I first started train my chest, I used only machines, including the smith machine. Later, I tried the barbell bench press without any weight for the first two weeks to ensure I get the posture correct. So, stay with light to moderate weights until you have mastered all these techniques. It is more productive to use moderate weights with perfect form than heavy weights with sloppy form. Remember, we are going to gym to build strength and not to show off strength.
A wide grip will focus on the chest. A narrow, shoulder width grip will focus more on the triceps. (from Barbell Bench Press at Munfitness.com)
I hope this will give you a better understanding of how to do the barbell bench press. You can check out more Exercise Videos or go back to homepage of Hello Six Pack Abs.
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