The Official Bench Press Check List (AVOID MISTAKES!)

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The bench press is without doubt one of the most traditional powerlifting lifts you may add to your chest workout. That stated, it is without doubt one of the most advanced just because there are such a lot of locations within the elevate you can go flawed. On this video, I created a verify listing to present your useful reference for every of crucial locations within the elevate that you’ll want to get proper so you may improve your features and maintain your joints secure within the course of.

As a bodily therapist, one in every of my largest issues will all the time be the long run security of a motion in addition to the chance to reward ratio of performing the elevate. Within the case of the bench press, this is without doubt one of the most elementary energy strikes that each one athletes and novice lifters ought to grasp. There are many issues that may go flawed nonetheless, and the joints just like the shoulders, wrists, elbows and even your again can turn out to be susceptible in the event you don’t get it proper.

The very first thing you should observe is the place you’re going to be doing the bench press within the first place. Ideally, you’ll have entry to an influence rack you can arrange a bench in and have the suitable pins in place to catch the bar do you have to fail. If doing it right here, additionally, you will wish to put the clips on the ends of the bar for added security. If you’re coaching at house nonetheless, the clips may be greatest left off the bar simply in case you get caught below the bar and wish a solution to dump the weights to get out from below it.

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Subsequent the alignment of the bar within the rack and the bench on the bar is essential to establishing a very good elevate. Easy sufficient, however ensure that every thing is centered earlier than laying again on the bench. Subsequent lookup on the bar and be certain that your eyes are on the identical top because the bar itself. This can set you up for a very good liftoff from the rack. Alongside the identical strains, you wish to make certain that your bar holders aren’t too excessive or too low. If you happen to arms are totally prolonged as you attain up for the bar then you’re set too excessive and may have no leverage relating to lifting the bar out of its resting place.

Subsequent concentrate on the place of your toes and your chest earlier than initiating the liftoff. Your toes should be below your knees so as to have the ability to contract the glutes in the course of the motion and add to your pushing energy on the bench press. If they’re too far out in entrance of you, a lot of your pushing energy might be misplaced earlier than you even start.

Likewise your chest should be arched. This establishes a secure base of your shoulder blades pushing down and into the bench, which is able to act as a counterforce for the bar as you press it in the other way. Raise the bar and tighten the abs as you decrease it all the way down to the chest. The bar path is crtiical. Make certain it’s touring down and ahead and never simply straight down. This might be extra simply achieved by maintaining your elbows tucked nearer to your sides, about 75 levels away.

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On the finish of your set, totally straighten the elbows after which slowly enable the bar to journey backwards in the direction of the catches. From right here, decrease the bar as soon as it has engaged the rack and also you’re carried out. A wonderfully executed bench press set. Let the chest features start, and let the wholesome shoulders and joints proceed!

If you’re searching for a whole coaching system that places the science again in power that will help you get probably the most out of each elevate whereas maintaining the newest in sports activities drugs on the forefront of your workouts to make sure your health club longevity, head to and get your ATHLEAN-X Coaching System. Begin coaching like an athlete so you may appear to be an athlete within the subsequent 90 days and past.

For extra chest workouts and movies on the way to do the bench press and the perfect bench press on your higher chest, you’ll want to subscribe to our channel right here on youtube at

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  1. I am having shoulder blade pain after doing bench press I realized I did so many things incorrectly am gonna try this tomorrow and hope for the best

  2. I fucked up my rotator cuff on a bench press when I was just starting out. The weight was about 70kg, but my grip was far too wide. My shoulder is still bugging me to this day, even though this happened back in 2012.

  3. I'm no expert but one thing I noticed is you were extending your arm fully at the top. From body builders that I know they recommend not extending all the way because then you are using you're triceps. I guess it's preference but just something I wanted to point out. Look up Big Ron Jones chest he has a nice demo on this.

  4. Thanks for that video. Even with current shoulder pain from bad beginner form. I used these techniques and I felt instant less pain on lifts. I'm gonna lower weights and start from beginning using proper form this time. I want longevity

  5. Made my grip slightly narrower, planted my feet, instant rep'ing 10kg more <3 fucking love you man. This is only my body weight, but is a huge milestone for me to actually rep my body weight.

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