The bench press is a popular bodybuilding exercise that involves lifting a weighted barbell. Although most weightlifters are familiar with the bench press, improper form remains a frequent cause of strains, sprains and minor injuries. For best results, grip the barbell with your hands slightly wider than shoulder-width apart while forming a 90-degree angle with your elbows and forearms.
Bench Press Basics
According to the American Council on Exercise, a properly performed bench press primarily targets the anterior and medial deltoids along with the triceps and pectoral muscles. Secondary muscles and stabilizers include rhomboids, posterior deltoids, rotator cuff and serratus anterior muscles. Improper form in your grip, wrists, elbows or shoulders during the bench press can place too much weight on a single muscle group, leading to injury over time.
Proper Form
Bodybuilding Magazine recommends going through a mental checklist before lifting the barbell from the rack. Assume proper joint alignment by keeping the bar off your chest as you exercise, forming a 90-degree angle with your elbow and shoulder joints so that your upper arms are parallel to the floor. Maintain a proper grip by keeping your wrists directly over your elbows, keeping your forearms perpendicular to the floor. Practice maintaining the solid alignment in your wrists, elbows and shoulders as you lift and lower the bar and ensuring that your upper arm does not drop below parallel.
Modifications
Some modifications to the standard bench press form can be used to safely focus the impact of the weight on specific muscle groups. For example, the close-grip bench press adds more weight on your triceps by placing your hands a thumb's length distance from the knurled surface at the center of the bar. The wide grip bench press diverts weight to your pectoral and serratus anterior muscles and is performed by placing your hands 3 to 4 inches wider on the barbell than the standard grip.
Safety and Concerns
To ensure the safety of your workout, ask your spotter to adopt a split-stance position with one palm facing up and the other facing down inside your grip. The American Council on Exercise recommends this proper spotting form to prevent injury caused by overweighing the bar. Talk to your doctor if you are unsure about how your body can withstand regular weightlifting, and always allow at least two days of rest between workouts.
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