The most revered strength training exercise and one of the big “3″, the bench press is barely ever performed the correct way.
The Right 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 key points apply to most of the horizontal pressing movements.
1. We highly suggest you keep a tight grip on the bar at all times, a tighter grip ends up equally more tension in the lower arms, upper back and chest.
2. You should also keep your chest up (thoracic extension) throughout 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 hold it.
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 movement.
8. We suggest you lock out the elbows WITHOUT losing your arch and thoracic extension.