Bench press
The bench press from the chest, lying on a straight line or on an inclined bench, is one of the five basic exercises, that is, strength exercises that are most effective for the complex development of the entire muscles of the body. The main working muscles when doing the bench press are the pectoral muscles, the secondary ones are the muscles of the shoulder girdle, triceps and, in part, the top of the press.
In fact, the bench press is a key exercise for gaining muscle mass in the upper body, as well as for the formation of a wide and powerful chest. Anatomically, the bench press is similar to push-ups from the floor, but the main difference is that using a barbell or dumbbell makes it easy to use extra weight and load the muscles harder.
How to do a bench press?
Since the bench press represents a more advanced version of the regular floor push-ups, it is advisable for beginners to first learn the correct push-up technique and subsequently progress to the chest press. Since the press remains in slight tension during push-ups (and at the top point the exercise repeats the plank on outstretched arms ), the press should also be tense during the bench press.
This is one of the key points of the correct technique – you must be able to lift the weight of the bar precisely due to the muscles of the chest with a tense and motionless body, and not arch and writhe with your whole body or raise and put your feet on the bench to facilitate the exercise. Dumbbells, in turn, only make it harder for beginners to learn bench press technique.
Bench press: step-by-step technique
1. Check your grip
Lie down on a horizontal bench press and place your hands on the barbell. The distance between the hands should be approximately 55-60 cm. Make sure that the weight of the bar presses mainly on the palms, and not on the wrists, and the thumb is on top of the bar. The bar itself should not lie too high in the palm of your hand.
2. Activate the shoulder blades
Squeeze your shoulder blades together (imagine that you are trying to squeeze a pencil between them), then press them against the bench, then remove the barbell from the holders. Assume the starting position with arms extended upwards perpendicular to the bench, while keeping the elbows fixed. Tighten your abs and arch your back slightly. The bar is at the top, exactly along the line of the eyes.
3. Watch out for deflection
Keeping your shoulder blades together, push your chest forward. To do this, keeping your buttocks pressed against the bench, arch your lower back and twist your chest up. This will stretch the chest muscles, thus increasing the range of motion and increasing the effectiveness of the exercise. However, don’t arch your back too much.
4. Watch your feet
Keep your feet flat on the floor at knee height, feet slightly apart. Never put your feet on the bench or lift them into the air. Make sure that the heel does not come off the floor when squeezing the barbell. The legs should create a kind of support and support, while helping to keep the muscles of the body in static tension.
5. Press the bar properly
It is necessary to lower and raise the barbell with a bench press from the chest under a slight slope. Lowering the bar vertically down creates an excessive load on the ligaments, which can easily lead to shoulder and elbow joint injuries. At the bottom of the movement, make sure that the bar does not “spring” on the chest, but only slightly touches it.
6. Watch the bottom of the move
Watch the position of the elbows at the bottom of the trajectory. The ideal angle is approximately 75 degrees. In fact, pressing the elbows against the body worsens the mechanics of movement, while having the elbows perpendicular to the sides is extremely traumatic. Remember to make sure that your wrists do not wrinkle.
7. Lower the bar evenly
At the top of the bench press movement, hold the barbell exclusively on straight arms with fixed elbows. Falling forward or backward is dangerous. That is why it is important not to rush to increase the weight – if you cannot “catch” the correct technique, first learn how to lock your elbows with an empty barbell bar.
8. Use support
If you are training without a personal trainer or safety partner, be sure to bench press in a special frame with restraints. Otherwise, if you cannot hold an excessively heavy barbell, you risk not only dislocating your shoulder joint but also breaking your face or even breaking your chest.
Bench press for girls
Due to the peculiarities of the structure of the spine, it is much more difficult for girls to maintain a constant tension of the body, which is so necessary for the correct performance of the bench press. That is why it is recommended to perform 2-3 warm-up sets of planks on outstretched arms and 2-3 sets of slow push-ups from the floor before engaging in this exercise.
Additionally, it is not recommended for girls (as well as beginners) to perform “specific” variations of the bench press on a fit ball or with their legs up. It is important to first learn the correct technique of the classic barbell chest press on a straight bench, and only then move on to dumbbells and variations on an incline bench, as this only complicates the mechanics of the movement.
How to breathe properly while bench pressing?
Unlike most other physical exercises, when pressing the barbell, it is crucial to remember that exhaling air at the bottom of the movement is strictly forbidden. In fact, by emptying the lungs, you provoke a decrease in the volume of the chest and reduce the level of tension in the muscles of the body.
A chest full of air will not only provide additional stretch to the pectoral muscles but will also help keep the shoulder blades together, which, again, will make it easier to keep the core muscles in tension. Exhaling while pressing from the chest is necessary at the top of the trajectory – however, it is important not only to empty the lungs but only to gain some new air.
When performing the bench press with the correct technique, firmly plant your legs on the floor to maintain static tension in the muscles of the press and the body. Bring the shoulder blades together, expose the chest forward, and retain a slight arch in the back (ensuring the pelvis remains in contact with the bench). The bar goes down slowly and slightly diagonally, and exhalation takes place at the top of the trajectory.