How to Master the Bench Press

The bench press is one of the most popular exercises done in the gym. Its one of the compound movements that works several muscle groups and is beneficial for everyone.

In addition to being one of the better exercises you can perform, its also one that causes the most injuries.

Here are some tips in doing a bench press with good technique to reap the benefits and avoid the injuries.

The first thing to talk about is proper form and the amount of weight being pressed. Don’t try to do too much, especially if you’re lifting alone. A spotter is the best way to work through this exercise. A spotter is helpful when first lifting the bar off the rack and especially when returning it. When returning the bar to the rack is when you’re most likely to drop it on your head due to fatigue, so always ask someone to spot you.

The next issue is whether or not to lock the elbows at the top of the press. I personally believe it is safer and more beneficial to keep the elbow from locking out. Some disagree with this idea. In some scenarios, like lifting heavy, you may have to lock your elbows at the top of the motion. If you’re going to fully extend your elbows, make it as smooth and controlled as possible to protect your elbows and shoulders.

When lowering the barbell to your chest make sure that you are the one lowering the bar and not just gravity. The negative part of the motion is not only important for developing strength but also to keep from injuring your shoulders. And whatever you do, do not bounce the bar off your chest!

One trick I use with my clients, and even myself, is if I feel the movement is sloppy or the range of motion is too small, is to roll up a towel and place it on my chest. This will ensure that you go low enough and stop before bouncing. The towel should be thick enough so the bar is about 1 ½ to 2 inches from your chest.

So remember, don’t try to do too much weight and always practice good form. Use a spotter if you have one available and don’t be afraid to ask someone for help. Not only will asking that stranger keep you safe but you may make a new friend as well.

Lastly, make sure you do some dynamic stretching and lift a light set with just the bar or some light dumbbells before doing your regular sets. Good luck and email your questions to me and I’ll try to answer them all.