The bench press is one of the most popular upper body exercises at the gym but also one of the most dangerous. If you don’t bench press properly you could risk hurting yourself, and not only that, if your form is wrong you won’t see any results as fast as you should.

Variations of the bench press – There are a few different variations of the bench press but these are the 3 major ones that are controlled by the angle of the bench: Incline Bench Press – Attacks your shoulders as well as your upper chest muscles; Flat Bench Press – Neutral position; Decline Bench – Allows you to lift more weight than the other two positions What you must remember to do when performing the bench press – Safety is very important when performing the press due to the weight of the bar and its position directly over your chest. Keep these pointers in mind and you’ll lower your risk of injury.

Use a Spotter – The press is an exercise that you always want to use a spotter. In your later reps you might stall the weight on your chest and need help to get it up to the rack. Nothing looks worse than someone yelling for help when they can’t get the weight up to the rack. Also by using a spotter you can get a few more reps out of each set. This will help you gain muscles faster. Keep your thumbs wrapped around the bar.

If you grip the barbell using a thumb less grip you run the risk of the bar slipping while you are pressing the weight. Chances are it will fall onto your chest and it’s going to hurt pretty badly. Stay at a comfortable weight – It’s not smart to always lift your maximum for the press. Start with a reasonable weight until you get comfortable with your form, then increase in small increments.

The average gym member will usually try to increase their bench press by doing more reps, sets, or weight on it. When in reality they will gain more strength and make better progress over the long term if they focused their effort on improving their bench press lifting technique rather than simply lifting more. It’s always best to train with Crossfit Tampa personal trainers when starting your new fitness training.

The best way to make big strength gains in your bench press in the shortest period of time is to improve your form. The techniques listed below are used by the best Fitness Trainers in the world. But keep in mind that changing your bench press technique can take a bit of getting used to and initially your poundages may go down before you get the hang of the new technique.

Photo by Victor Freitas from Pexels
Photo by Victor Freitas from Pexels

Ok, so you know how to position yourself for the press. Now all you have to do is raise the bar off the rack with your elbows locked and position it above your chest. Keeping your elbows locked lowers the risk of the bar falling on your face. Now lower the bar to your chest while keeping your elbows at right angles to your torso. When you push the barbell back up keep it in a straight line and your elbows beneath the bar. Don’t forget to keep your shoulder blades together and your chest up during the press.

About the Author
by Alex Sanders Crossfit Tecnica is an award winning Crossfit Tampa fitness gym.