The most admired strength training exercise and one of the large”3″, the bench press is barely performed the right way.
The Right Way To Bench Press
There are very crucial important 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 motions.
- We highly suggest you keep a tight grip on the bar at all times, a wider clasp ends up equally more tension from the lower arms, upper back and chest.
- You should also keep your torso up (thoracic extension) through the motion.
- Elbows should be tucked and end up at approximately 45 degrees from the side.
- Un-rack the weight and take a deep breath and wait.
- Row the weight down into a chest by pulling the bar apart similar to a bent over row. Do not relax and allow the weight drop.
- Back, hips, glute’s and thighs are tight and isometrically contracted.
- When you touch your chest, try to drive your feet downward and reverse the movement.
- We recommend you lock the elbows WITHOUT losing your arch and thoracic extension.