The most revered strength training exercise and a few of the big”3″, the bench press is barely ever performed the correct way.

The Ideal Way To Bench Press

There are very crucial key points to remember when performing the bench press. To make sure healthy shoulders and longevity.

As a matter of fact, these critical points apply to the majority of the horizontal pressing movements.

  1. We highly suggest you keep a tight grip on the bar at all times, a tighter clasp ends up equally more tension in the arms, upper back and chest.
  2. You should also keep your chest up (thoracic extension) through the movement.
  3. Elbows should be tucked and end up at approximately 45 degrees from your side.
  4. Un-rack the weight and take a deep breath and wait.
  5. Row the weight down to your chest by pulling the bar apart similar to a bent over row. Do not relax and let the weight drop.
  6. Back, hips, glute’s and legs are tight and isometrically contracted.
  7. When you touch your chest, try to drive your feet downward and reverse the motion.
  8. We suggest you lock out the elbows WITHOUT losing your arch and thoracic extension.