The bench press is a very common lift in the gym. It trains your upper body, particularly the chest and the surrounding muscles. Since the chest muscles are relatively big, this exercise may allow you to carry the most weight than with any other exercise. It develops the upper body like no other, so it is important to include bench presses in your training program. However, doing bench press can cause injury especially if it is done improperly and with the wrong technique. Read on to learn how to bench press properly.

A bench press may be simply performed by lying on a bench with the barbell or dumbbell about a few inches on top of your chest. Press the weight as high as possible and bring it back down. That’s the bench press. Considerations on this relatively simple moves focuses on preventing injuries and maximizing stimulation to the target muscles. When injuries occur, it only means you’re doing something very wrong. To prevent these injuries, always remember to use your thumbs. This prevents the bells from slipping off your arms or rolling over forward or backward. When starting to bench press, always begin with a light weight. Learn the technique on something you can handle very well. When you are ready to take it to a higher level, ask for a spotter to help you.

When doing a bench press, always look at your posture so your shoulders won’t be strained too much. Doing shoulder dislocations can help improve posture. Other exercise such as barbell row and overhead press also improves posture. Furthermore, doing a variety of exercise will help you to avoid muscle imbalances.

Different variations on the bench press depends on the grip, grip width and bench angles. The close grip and reverse grip trains the pectorals and also the triceps. A declined bench press emphasizes on the lower chest and allows you to carry more weight. An inclined press puts emphasis to the front shoulders.

Aside from being variations, your grip width and grip angles are also essential in the proper execution of the exercise. A too narrow grip will make you lose strength. Too wide and the distance you can move the bar shortens. Gripping the bells is also very important. Grip them tightly so they don’t move or wiggle from side to side. Your upper back must also be tight and squeezed against the bench for greater stability. Keep the chest up at all times but avoid arching the spine too much. Letting your chest go flat or shoulder move forward will make you lose strength and upper-back tightness. The feet must be flat on the ground with the foot stance wide enough to provide stability.

Either way you do it, make sure you do the bench press properly. Doing the proper execution is necessary to prevent injury and also to maximize the effects of every repetition. When in doubt, always ask a trainer or someone else who knows better than you. Learning how to bench press may not come easy, but is necessary so you can get that perfect chest without injuring yourself in the process.