If you are someone who is fond of to workout, one of the best exercises is the bench press. It’s an excellent way to strengthen your upper body, particularly your chest. If you’re seeking to learn how to bench press well, a barbell is superlative equipment. This article is here to cover everything you need to know about the barbell bench press, how to do it safely, and how to get the best results!
If you've never used a barbell to bench press before, it can seem a little scary or confusing at first. But no fear, it’s very easy after you learn it! A barbell is a long metal stick that you can attach weights to both ends of. This lets you handle heavier weights as you become stronger. Then you lay on your back on a bench and press the barbell up and down with your arms.
First, it’s important to choose a weight that you can comfortably lift. If you're new to all this, use lighter weight to learn the movement. It’s always best to start light and then work up in weight as you get stronger and more confident. When you are ready to perform the lift, grab the bar a little wider than shoulder-width apart and hold it tightly with your palms facing forward.
Now, pull the bar off the rack, raising it above you with straight arms. This is the position you start from. Lower the bar down to your chest slowly. As you do this, be sure to keep your elbows pulled into your body. Allowing you to stay in charge of your muscle focus on your chest. When the bar is at your chest, press the bar back up to the starting position. Be sure to do this slowly and in control though.
Form Correct Bench Press To avoid injury, your back should remain flat against the bench, and your feet should stay firmly on the ground. This will lead to a better balancing during lifting. And also keep your core tight. That means your stomach muscles are engaged in aiding and keeping your body steady. Do not hold your breath when you are lifting! Inhale as you bring the bar down toward your chest, and exhale as you raise it back to start.
First, press up keeping your elbows in toward your torso. This helps keep the tension on your chest muscles as well as protect your shoulders from injury. Another key point is to keep your back flat against the bench. It’s easy to arch your back or lift your hips off the bench, but this puts you at greater risk for damaging your back. Instead, keep your core braced and your back flat the whole time.
If you’ve done a lot of bench pressing and are looking for something more fun or challenging, there are lots of ways you can change your workout. One of them is adding resistance bands to the bench press. These bands create extra resistance, that is, they make the muscles work harder. If you are looking to get stronger and improve whatever it is you are benching over time.
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