How To Bench Press With Free Weights Video

Use caution when doing bench presses with weights. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Use caution
Control the weights
Use stabilizer muscles
Target chest, shoulders, triceps
Grip evenly from center of bar

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Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I'm going to show you the proper way to do a bench press using free weights. Free weights are going to be a little bit different than the machines. If you're just coming over to free weights from using machines, you want to use caution. Notice this is not a machine; you are in control of these weights. You have to control the weights. They're going to have a tendency to move back and move forward and move to the sides. You're going to be using stabilizer muscles to keep that weight pressed over your chest and in control. This exercise is going to be targeting primarily your chest, shoulders and triceps. I'm going to demonstrate the exercise now. Take a seat on the bench, feet firmly on the floor. Lay flat back. Back flushed with the back pad. Keep your abs tight. It's going to keep your back down. Again, we're using free weights. Stay in control, even grip from the center of the bar. I'm going to press the weight over top of the middle of my chest. I'm going to inhale on the way down, exhale on the return. Notice I'm moving the weights very slowly. It's very important. Coming right down to the top of the chest right in the middle and back up. Avoid any jerky movements. After you complete your set, return the bar to the starting position. Sit up. You've just completed a flat bench press using free weights. Just remember, keep your back flat, keep your feet firmly planted on the floor, your grip even from the center of the bar. This is a flat bench press using free weights working your chest, your shoulders and your triceps.

How to Bench Press With Free Weights Video

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