How to Bench Press with Proper Form
How to Bench Press with Proper Form
CHEST TIP – BAR PATH

I should be basically in line with your nipple. As the diagram explains, having it over your neck can lead to serious injuries.
BENCH PRESS GRIP
To get it perfect, I have my hands slightly pointed outwards which makes the bar sit nicely.
- A lot of shoulder injuries result from raw (no bench shirt) lifters trying to emulate the style of geared lifters.
- Raw lifting and geared lifting are two different lifts and need to be treated as such.
- Using the ultra-wide grip used by geared lifters can lead to stagnation and possible injury.
- Optimizing your grip for a raw press will not only lead to a greater press, it’ll keep you on the bench and off the therapy table.
- Simply measure the distance from the outside edge of both acromial processes. Then multiply by 1.5. This is how far apart your hands should be on the bar.
- At 1.5 times biacromial width, shoulders are placed at the ideal 45-degree angle of abduction.
CLOSE GRIP BENCH PRESS
- Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart.
- They can be slightly closer than that, but don’t move them too close together or the set-up will become unstable and you’ll risk an injury to your wrists.
- Brace your core and squeeze your shoulder blades together to stabilise your body. Lower the bar slowly and press up powerfully.
- Then bring the bar back down towards your sternum. Keep your elbows close to your sides to emphasise your triceps and don’t arch your back.
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