The most admired strength training exercise and one of the big”3″, the bench press is barely ever performed the correct way.
The Correct Way On Bench Press
There are very crucial points to remember when performing the bench press. To make sure healthy shoulders and longevity.
As a matter of fact, these vital points apply to the majority of the horizontal pressing movements.
- We highly suggest you maintain a tight grip on the bar at all times, a tighter clasp ends up equally more tension from the arms, upper back and chest.
- You should also keep your torso up (thoracic extension) throughout the movement.
- Elbows must be tucked and wind up at approximately 45 degrees from your side.
- Un-rack the weight and take a deep breath and wait.
- Row the weight down into your chest by pulling the bar apart similar to a bent over row. Do not relax and let the weight drop.
- Back, buttocks, glutes and legs are tight and isometrically contracted.
- When you touch your chest, try to drive your feet downward and undo the motion.
- We suggest you lock out the elbows WITHOUT losing your arch and thoracic extension.