Bench Press Perfect Form
Author: Matthew Oliver
As simplistic as the bench press appears, it is of significant importance that the form is up to par especially when you are increasing the weight. Here is the way to make each rep more effective with these quick and simple form fixes.
Grip - Your hands should grip the bar about shoulder-width apart to maintain the best position for pressing the weight up. If your grip is too wide you risk placing too much pressure on your shoulder joint, and going too narrow places a strain on your elbows. Grip the bar as hard as possible and when you press it up imagine you are trying to bring your hands together.
Keep your feet on the floor - Your feet need to be flat on the floor, positioned directly underneath your bent knees, throughout the entire rep.
Arch your lower back - You need to maintain a strong arch in your lower back as you lift and lower the weight, so focus on getting into this position before you even put your hands on the bar.
Be head strong - The back of your head should be in contact with the bench from the moment you lie down to the moment you rack the weight. Raising your head will have an effect on the rest of your body preventing you from staying stable. Squeeze your shoulder blades together as you lower the bar to your chest.
References
Bench Press Muscle Image - http://cdn-maf1.heartyhosting.com/sites/muscleandfitness.com/files/u17/bigbencharticle5.jpg
As simplistic as the bench press appears, it is of significant importance that the form is up to par especially when you are increasing the weight. Here is the way to make each rep more effective with these quick and simple form fixes.
Grip - Your hands should grip the bar about shoulder-width apart to maintain the best position for pressing the weight up. If your grip is too wide you risk placing too much pressure on your shoulder joint, and going too narrow places a strain on your elbows. Grip the bar as hard as possible and when you press it up imagine you are trying to bring your hands together.
Keep your feet on the floor - Your feet need to be flat on the floor, positioned directly underneath your bent knees, throughout the entire rep.
Arch your lower back - You need to maintain a strong arch in your lower back as you lift and lower the weight, so focus on getting into this position before you even put your hands on the bar.
Be head strong - The back of your head should be in contact with the bench from the moment you lie down to the moment you rack the weight. Raising your head will have an effect on the rest of your body preventing you from staying stable. Squeeze your shoulder blades together as you lower the bar to your chest.
References
Bench Press Muscle Image - http://cdn-maf1.heartyhosting.com/sites/muscleandfitness.com/files/u17/bigbencharticle5.jpg
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