When it comes to building a strong and muscular upper body, the bench press is one of the most effective exercises you can do. However, proper form is crucial to getting the most out of this exercise while minimizing the risk of injury. In this article, we will provide you with five essential tips for perfecting your bench press form.
Tip 1: Lie on the Bench Correctly
The first step to perfecting your bench press form is to lie on the bench correctly. This means placing your feet firmly on the ground with your knees bent at a 90-degree angle. Your feet should be shoulder-width apart, with your weight evenly distributed on both feet. Your back should be pressed firmly against the bench, with your shoulders squeezed together and your chest up.
Common Mistakes to Avoid
When lying on the bench, there are several common mistakes to avoid. These include:
- Letting your feet dangle off the ground, which can cause your lower back to arch and put unnecessary strain on your spine.
- Placing your feet too far apart, which can cause your hips to tilt and your back to arch.
- Failing to squeeze your shoulders together, which can cause your chest to sag and your shoulders to roll forward.
Tip 2: Grip the Bar Correctly
The second step to perfecting your bench press form is to grip the bar correctly. This means placing your hands shoulder-width apart on the bar, with your wrists straight and your elbows close to your body. Your grip should be firm but not overly tight, with your hands positioned evenly on the bar.
Common Mistakes to Avoid
When gripping the bar, there are several common mistakes to avoid. These include:
- Placing your hands too far apart, which can cause the bar to wobble and your shoulders to roll forward.
- Placing your hands too close together, which can cause the bar to tilt and your shoulders to sag.
- Failing to keep your wrists straight, which can cause your hands to bend and your shoulders to roll forward.
Tip 3: Lower the Bar Correctly
The third step to perfecting your bench press form is to lower the bar correctly. This means slowly and smoothly lowering the bar to your chest, keeping your elbows close to your body and your shoulders down. The bar should be lowered in a controlled motion, taking 2-3 seconds to reach your chest.
Common Mistakes to Avoid
When lowering the bar, there are several common mistakes to avoid. These include:
- Lowering the bar too quickly, which can cause your shoulders to roll forward and your back to arch.
- Failing to keep your elbows close to your body, which can cause the bar to wobble and your shoulders to sag.
- Letting the bar bounce off your chest, which can cause unnecessary strain on your shoulders and chest.
Tip 4: Press the Bar Correctly
The fourth step to perfecting your bench press form is to press the bar correctly. This means slowly and smoothly pressing the bar upwards, keeping your elbows close to your body and your shoulders down. The bar should be pressed in a controlled motion, taking 2-3 seconds to reach the top of the movement.
Common Mistakes to Avoid
When pressing the bar, there are several common mistakes to avoid. These include:
- Pressing the bar too quickly, which can cause your shoulders to roll forward and your back to arch.
- Failing to keep your elbows close to your body, which can cause the bar to wobble and your shoulders to sag.
- Letting the bar drift backwards, which can cause unnecessary strain on your shoulders and chest.
Tip 5: Lock Out the Bar Correctly
The fifth and final step to perfecting your bench press form is to lock out the bar correctly. This means slowly and smoothly locking out the bar at the top of the movement, keeping your elbows close to your body and your shoulders down. The bar should be locked out in a controlled motion, taking 1-2 seconds to reach the top of the movement.
Common Mistakes to Avoid
When locking out the bar, there are several common mistakes to avoid. These include:
- Locking out the bar too quickly, which can cause your shoulders to roll forward and your back to arch.
- Failing to keep your elbows close to your body, which can cause the bar to wobble and your shoulders to sag.
- Letting the bar drift backwards, which can cause unnecessary strain on your shoulders and chest.
What is the most common mistake people make when doing the bench press?
+The most common mistake people make when doing the bench press is letting their feet dangle off the ground, which can cause their lower back to arch and put unnecessary strain on their spine.
How wide should my grip be on the bench press?
+Your grip on the bench press should be shoulder-width apart, with your hands positioned evenly on the bar.
How long should it take to lower the bar to my chest on the bench press?
+It should take 2-3 seconds to lower the bar to your chest on the bench press, using a slow and controlled motion.
By following these five tips and avoiding common mistakes, you can perfect your bench press form and get the most out of this exercise. Remember to always prioritize proper form and technique, and don't be afraid to seek guidance from a qualified trainer or coach if you need help. Happy lifting!