Bench press is a cornerstone exercise that should be in everybody’s lifting program if they’re trying to get their upper body stronger. Bench pressing may seem simple when you see it, but there are a lot of small parts and mechanisms that can go wrong when performing the lift. Proper form when lifting is crucial to make sure that you’re getting the most out of your workouts and not getting injured.
In this article, we’ll go over how to properly bench press, some common mistakes that may arise while you’re trying to bench press, details about form, and some variations for more advanced lifters.
What Muscles Does Bench Pressing work?
When benching, the primary muscles that are being worked are your chest, shoulders, and triceps, all of which provide stability in your upper chain. Bench pressing can help with posture and reduce the risk of muscle imbalance throughout your upper body.
How Much Does a Bench Press Bar Weigh?
A standard bench press bar weighs 45 pounds. When picking out how much you’re going to lift, try and aim for a weight that will let you do 8-12 reps.
How to Bench Press
There are 4 steps that you should follow if you want to bench press effectively..
Make sure you’re following these steps for the most effective type of lift:
- Setup:
- Bench Position: To start, you should be lying on the bench with the barbell directly over your eyes. Make sure your back is flat so you have a stable base.
- Feet Placement: Put your feet flat on the floor about shoulder width apart. Your feet should not rise up during while you’re bench pressing. This will provide you with stability and ensure that you’re not compensating with other muscles.
- Grip: Your hands should be slightly wider than shoulder width apart when gripping the bar. Make sure that your wrists are straight and aligned with your forearms. Wrap your thumbs around the bar to give your wrists some extra stability.
- Unracking the Bar:
- Lift-Off: Brace your core and take a deep breath. If you need a spotter to help you lift the bar off the rack, make sure that they’re aware that you’re about to start your set. Fully extend your arms above you with the bar directly above your shoulders.
Make sure your shoulder blades are retracted by squeezing them together and down.
- The Descent:
- Lowering the Bar: Lower the barbell towards your chest and keep your arms at a 45 degree angle. This will engage your chest muscles more effectively and help keep your shoulders from getting injured.
- Touch Point: The bar should touch the middle of your chest when lowered, just below your nipples. Avoid bouncing the bar off of your chest, as this could potentially lead to injury.
- Breathing: Inhale as you lower the bar down. This will help keep your core engaged and maintain tension throughout your body.
- The Press:
- Drive Up: Push the barbell back up and fully extend your arms. Try and use your chest muscles as much as you can to power your lift. Your triceps and shoulders should be engaged as well, but the majority of the engagement should be through your chest.
- Elbows: Avoid flaring out your elbows, as this can lead to injury and stress on your joints.
- Breathing: Exhale as you press the bar back up. Try to keep your breathing consistent and controlled throughout your set.
Common Bench Press Mistakes and How to Fix Them
Here are some common mistakes that may come up while bench pressing that you want to avoid:
- Lifting Your Hips Off the Bench:
- Raising your hips off of the bench can take the focus away from your chest by using other muscle groups to compensate. Focus on keeping your feet planted on the floor and using them for driving.
- Bouncing the Bar Off Your Chest:
- Bouncing the bar off of your chest uses momentum rather than strength. This will cause you to engage your muscles less and reduce the effectiveness of your bench pressing.
The bar connecting with your chest rapidly is also a potential way to injure yourself.
- Flaring Elbows Too Wide:
- Elbow flaring puts excessive stress on your joints and could potentially lead to acute injuries, or problems like tendonitis down the line. Makes sure to keep your arms at a 45 degree angle when lowering your bench press.
- Improper Grip:
- Improper grips while bench pressing can put extra strain on your wrists. There are a lot of moving parts in the wrist, and suffering an injury to one or both of them can keep you out of the game for an extended period of time.
Advanced Bench Press Variations for Experienced Lifters
Incorporating different types of bench press techniques into your routine can be a great way to mix up your workouts and isolate certain muscle groups. Once you’re ready to take the next step and really dig deep on chest day, consider trying these out!
- Incline Bench Press:
- Incline bench press is a great way to target your upper chest muscles and shoulders.
- Decline Bench Press:
- Decline bench press is excellent for the lower chest and is less hard on your shoulders. If you’re someone who has suffered a shoulder injury in the past, decline benching can be a way to work your chest without putting too much strain on them.
- Close-Grip Bench Press:
- Close-Grip benching is a great way to work your triceps and inner chest. It’s a great option if you want to round out your bench press routine to hit all of the areas in your chest.
Push Hard at City Fitness in Philadelphia
If you’re someone who is a bench pressing pro, or are interested in implementing the lift into your routine for the first time, City Fitness has got your spot! Our Club is full of everything you need to get your chest strong and your upper body feeling great.
Check out our class schedule if you’re interested in group fitness classes at one of our City Fitness locations. Group classes are a great way to meet people in the community and learn proper form. If you have any questions, please reach out to the closest City Fitness to you.
City Fitness is also delighted to offer all newcomers a Complimentary Experience that allows them to come and check out any of our locations for a day at no cost to them. Come take a class and hit up the sauna when you’re done!
