The bench press is one of the most popular weight training exercises available, and is referred to as the "king of all chest exercises" in the book "Weight Training for Dummies." Despite its popularity, many people do not use proper form while bench pressing and end up injured. According to information published by the U.S. Consumer Product Safety Commission in 2004, thousands of injuries may be related to bench press use every year.
Feet
The position of your feet may be the last thing you think about when you bench press, but it can play an important role in how much power you have. Your feet should be fairly wide apart at the set up. Fitness trainer Sebastian Burns suggests always placing your feet slightly farther apart than you think they should be. They should also be planted on the ground toward your head so your knees form less than a 90-degree angle with the floor. When you lift, keep your feet planted firmly on the floor and push off from the balls of your feet while keeping your heels planted.
Hips and Back
Your hips and back must remain planted flat against the bench at all times for maximum stability. Keep your buttocks flexed and your groin rotated down toward your feet throughout the lift. This will keep you from lifting up your lower body. Puff your chest out to reduce the amount of distance between it and the bar during the lift. Mike Westerdal of Bodybuilding.com notes that it is beneficial to arch your lower back during the lift as long as your hips and upper back remain planted
Shoulders
Bringing your shoulders together during the lift can significantly reduce the distance you need to push the barbell for each repetition, which in turn allows you to lift more weight. Once you lift the barbell off of the rack, your shoulder blades should be compacted enough that your shirt is tightened across your chest. Holding this position throughout the lift will also help you keep your upper back in good form while you bench.
Grip
To truly maximize the benefits of the bench press to your chest, you need to hold the barbell with an appropriate grip. Your hands need to hold the bar a few inches wider than shoulder-width apart. This creates a stable base and reduces the distance between the bar and your chest. Wrap your fingers around the bar and rest it on the base of your palms when you lift it.
References
- Bodybuilding.com: Bench Press Blunders--Don't Let These Eight Mistakes Sabotage Your Bench
- Critical Bench: Bench Press Technique for Bench Press Competition
- "Weight Training for Dummies"; Liz Neporent, Suzanne Schlosberg and Shirley J. Archer; 2006
- U.S. Consumer Product Safety Commission: Petition Requesting Labeling of Weight Lifting Bench-Press Benches
Member Comments