Learn how to do bench press correctly as a beginner ~ The bench press is a classic exercise that targets the chest, shoulders, and triceps. It’s a staple in many strength training routines and it’s often used as a benchmark of upper-body power.
For beginners, learning how to do bench press correctly is crucial to maximizing its benefits and minimizing the risk of injury. This guide “How to do bench press correctly” will walk you through each step of the process, providing tips and techniques to help you master the bench press.
The bench press is a fundamental weightlifting exercise designed to build strength and size in the upper body. When performed correctly, it primarily targets the chest muscles but also engages several secondary muscle groups.
Primary Muscle Group:
- Pectoralis Major (Chest Muscles): The main target of the bench press exercise.
Secondary Muscle Groups:
- Deltoids (Shoulder Muscles): These muscles assist in pressing the barbell upwards.
- Triceps (Back of the Arms): These are engaged when extending the elbows during the lift.
- Latissimus Dorsi (Back Muscles): Although not a primary focus, these muscles help stabilize the body during the exercise.
Required Equipment
To perform a standard bench press, you need:
- A Flat Bench: This provides a stable surface for you to lie on while performing the exercise.
- A Barbell: This is the long metal bar that you will load with weight plates.
- Weight Plates: These are added to the barbell to increase resistance.
- Collars: These devices are used to secure the weights on either end of the barbell so they don’t slide off during lifting.
- A Spotter (for Safety): Having a person present to assist you can be crucial, particularly when lifting heavier weights, as they can help prevent injury if you are unable to lift the barbell back up.
Setting Up for Success
Choosing the Right Weight
- Start Light: As a beginner, it’s essential to focus on form and technique rather than lifting heavy. Begin with just the barbell (which typically weighs 45 pounds or about 20 kilograms) to get accustomed to the movement.
- Progress Gradually: Once you’re comfortable with your form using the barbell, you can start to add weight incrementally. This could mean adding 5 to 10 pounds (2 to 4.5 kilograms) at a time.
Hand Positioning
- Grip Width: Your hands should be placed slightly wider than shoulder-width apart on the barbell. This is generally considered the standard grip for bench pressing.
- Wrist Alignment: Ensure that your wrists remain straight, aligning with your forearms. Avoid bending the wrists back, as this can lead to strain and potential injury.
Body Positioning
- Eye Alignment: Lie down on the bench so that your eyes are directly under the bar. This helps with proper bar path during the lift.
- Feet Placement: Your feet should be planted firmly on the floor. They provide stability and help generate power during the press.
Three Points of Contact:
- Butt: Keep your buttocks in contact with the bench throughout the entire exercise to maintain proper form.
- Upper Back: Your shoulder blades should be retracted (squeezed together) and flat against the bench to create a stable base.
- Head: Maintain contact with your head on the bench to avoid neck strain and ensure a controlled lift.
Remember, safety and proper form should always take precedence over lifting heavier weights, especially for beginners.
(How to Do Bench Press correctly) Step-by-step guide
- Grip the bar tightly, wrapping your thumbs around it to create a secure hold.
- Engage your core and press your feet firmly into the floor, creating a stable base.
- Push the bar up until your arms are fully extended to lift it off the rack
- Move the bar horizontally until it’s positioned directly above your lower chest, the typical starting point for the lift.
Lowering the Bar
- Take a deep breath in and brace your core to stabilize your torso.
- Slowly lower the bar in a controlled manner towards your mid-chest. Keep your wrists straight and elbows slightly tucked in at about a 45-degree angle from your body.
- Ensure that the bar moves in a straight line downward, avoiding any drift towards your face or abdomen.
Pressing Up
- Drive through your feet, pressing them into the floor, and begin to press the bar back up towards the starting position.
- As you push, exhale forcefully, extending your arms fully but being careful not to lock out your elbows at the top.
- Maintain a smooth and controlled motion throughout the lift. Make sure you do not bounce the bar off your chest – each rep should be executed with control.
Common Mistakes and How to Avoid Them
When lifting weights, proper form is crucial to prevent injury and ensure that you’re effectively targeting the right muscles. Here are some common mistakes to avoid:
- Bouncing the Weight Off the Chest: When performing exercises like bench presses, it’s important not to bounce the weight off your chest. This can lead to serious injury and reduces the effectiveness of the exercise by not maintaining tension on the muscles.
- Flaring the Elbows Too Wide: Keep your elbows at a 45-degree angle from your body during movements like bench presses or push-ups. Flaring them out too wide puts unnecessary stress on your shoulder joints.
- Lifting the Hips Off the Bench: During bench press exercises, keep your hips on the bench. Raising your hips can cause lower back strain and reduces the involvement of the target muscle groups.
- Arching the Back Excessively: A slight natural arch in the lower back is normal, but excessive arching can put undue pressure on your spine and reduce the engagement of your core muscles.
- Using Momentum Instead of Muscle Strength: Avoid using momentum to lift the weight, as this can lead to poor muscle development and increase the risk of injury. Focus on controlled, steady lifts.
- Not Using a Full Range of Motion: To maximize muscle growth and flexibility, use a full range of motion for each exercise. Partial reps can limit your progress and may lead to muscle imbalances.
Remember, always prioritize form over the amount of weight you lift. It’s better to lift lighter weights with correct technique than to lift heavy with poor form.
Safety First: The Role of a Spotter
- Injury Prevention: A spotter is there to help prevent injuries. By keeping an eye on the lifter’s form, a spotter can alert them to any potential issues before they lead to an injury.
- Emergency Assistance: If a lifter becomes stuck under a weight or cannot complete a rep, the spotter can step in quickly to assist or take the weight off.
- Form Correction: Proper form is crucial for effective strength training and avoiding injury. A spotter can provide immediate feedback on lifting technique.
- Motivation and Support: Having someone there to encourage you through a tough set can make all the difference. A spotter can provide that extra push and motivation.
When To Use a Spotter
- Heavy Lifts: Anytime you’re working with weights heavy enough that failure could occur, it’s wise to have a spotter. This includes exercises like bench presses, squats, and overhead presses.
- New Exercises: When trying a new lift where you’re unfamiliar with the movement, a spotter can guide you through the proper technique.
- Max Attempts: If attempting a one-rep max or pushing your limits, it’s essential to have a spotter present for safety.
How to Be an Effective Spotter
- Communication: Before the lift starts, communicate with the person you’re spotting. Know how many reps they plan to do and what kind of assistance they expect from you.
- Attention: Keep your focus on the lifter at all times during their set. Distractions can lead to accidents.
- Positioning: Stand in a place where you can effectively assist if necessary. For example, behind a person doing squats or near their head during bench presses.
- Strength: Make sure you are capable of assisting with the amount of weight being lifted. If it’s too heavy, another spotter should be called to assist.
- Assist, Don’t Lift: The goal is to help the lifter only as much as necessary. Allow them to push themselves while ensuring their safety.
Remember, the ultimate goal of having a spotter is to ensure safety while allowing the lifter to train effectively. Whether you’re lifting or spotting, always prioritize safety to prevent injuries and create a supportive training environment.
Accessory Exercises to Complement the Bench Press
When looking to improve your bench press, it is essential to focus on exercises that target and strengthen the supporting muscles involved in the movement. The following exercises are great accessories to incorporate into your training routine:
Push-ups
- Muscles Worked: Chest, shoulders, triceps.
- Purpose: Enhances overall upper body strength and endurance.
Dumbbell Flyes
- Muscles Worked: Pectoral (chest) muscles with emphasis on stretching and contraction.
- Purpose: Isolates chest muscles and provides a deep stretch which can help with muscle growth and development.
Tricep Dips
- Muscles Worked: Triceps, anterior deltoids.
- Purpose: Strengthens the triceps, a crucial muscle group for locking out the bench press.
Shoulder Press:
- Muscles Worked: Deltoids (shoulders), triceps, upper back.
- Purpose: Improves pressing strength overhead which translates to better stability and power in the bench press.
Including these exercises in your workout routine can help you build the necessary strength in your chest, shoulders, and triceps to improve your bench press performance. Remember to use proper form and start with a weight that allows you to maintain that form throughout each exercise.
Progressing with the Bench Press
Bench pressing is a compound exercise that targets the pectoral muscles, triceps, and anterior deltoids. For beginners, it’s crucial to prioritize proper form to avoid injury and build a solid foundation for future progress. Below are strategies for progressing in the bench press over time.
Master Proper Form
- Stance: Lie flat on your back with your feet planted firmly on the ground.
- Grip: Grab the barbell with hands just wider than shoulder-width apart.
- Position: Keep your wrists straight, elbows at about a 75-degree angle from your body.
- Movement: Lower the barbell to mid-chest level then press it up, fully extending your arms.
Gradual Weight Increase
- Start Light: Begin with just the bar (typically 45 pounds) or a weight that allows you to perform 8-12 reps with good form.
- Progressive Overload: As you get stronger, gradually add weight in small increments, ensuring you can still complete your reps with good form.
Alter Rep Schemes
- Strength Focus: For strength gains, aim for lower rep ranges (4-6 reps) with heavier weights.
- Hypertrophy Focus: For muscle size, target moderate rep ranges (8-12 reps).
Include Variations
- Incline Bench Press: Targets the upper chest and shoulders more.
- Decline Bench Press: Emphasizes the lower chest.
- Close-Grip Bench Press: Shifts focus to the triceps.
Accessory Exercises
As you become more proficient, include accessory exercises to strengthen muscles involved in the bench press:
- Push-ups: Enhance chest, shoulder, and tricep endurance.
- Dumbbell Presses: Improve stabilization and balance.
- Tricep Dips: Target the triceps specifically.
Rest and Recovery
- Rest Days: Allow adequate rest between chest workouts (48-72 hours), depending on the intensity of your sessions.
- Nutrition: Consume a balanced diet with enough protein to support muscle recovery.
By following these guidelines, you will be able to safely and effectively progress in your bench press performance.
Final thoughts
In conclusion, “How to do bench press correctly” mastering the bench press is a journey that emphasizes patience, attention to technique, and consistency. Begin with manageable weights to ensure you are practicing with proper form, preventing injury, and setting the foundation for gradual strength gains. Avoid rushing into heavier loads before you’re ready, as this can compromise your form and hinder progress.
By staying committed to the correct execution of each rep and steadily challenging yourself over time, you will not only build physical strength but also gain confidence in your ability to perform this quintessential lifting exercise.
