How To Bench Press To Maximise Your Gains And Making it Effectively Safely

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How To Bench Press  To Maximise Your Gains And Making it Effectively Safely 

 Once you mastered how to bench press correctly, you mastered gains. If there is one exercise that doesn’t need introduction, it’s the bench press. Yet, many people perform it incorrectly, hindering their gains and potentially risking the integrity of their skulls as well.

The bench press is one of the BIG 5 exercises that can give you a full body workout and is an essential upper body compound exercise that work your arms, shoulders and – of course – your chest muscles or pecs if we’re getting scientific.


You think you know how to bench correctly? 
After reading through this article, you sure will.

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Bench Press Variations And Alternatives:

  • Close grip barbell bench press: this will work your triceps more.
  • Incline bench barbell bench press: to activate the pecs from a different angle.
  • Flat bench dumbbell bench press: will have to work more on stabilising two weights.
  • Incline bench dumbbell bench press: same as above.
  • Floor press (use dumbbells): to isolate the pecs more.
  • Push ups (best bodyweight variation): more on this – how to do push ups.
  • Hammer strength chest press (machine alternative).

Bench Press:

  • To perform a bench press, load the bar up with the weight plates you would like to use and secure both sides with the spring collars.
  • Both sides of the bar have the same amount of weight on it.
  • Lay down on the weight bench with your head resting under the bar, feet on the ground.
  • Place your hands on the bar, a bit further apart than shoulder width.
  • Use an overhand grip (palms facing away from you) and engage your core.
  • You want your feet to dig into the floor a bit, make sure they are firmly pressed down before you lift.
  • As you exhale, push the bar up off the rack and extend your arm fully.
  • Inhale as you lower the bar down to your chest, tucking your elbows in slightly.
  • Come close to the chest as you lower the bar, then as you exhale, pressing the bar up again.
  • The best way to activate your pecs is to lower the bar slowly (roughly 3 seconds) and then press it up hard.
  • The slow negative movement will activate your the muscles longer, making every rep double up in efficiency.
  • Be careful how you hold the bar in your hands: your fist should be pointing upwards and be in line with your forearm, also pointing right up.
  • If you let it fall back, the weight will put a lot of pressure on your wrists.
  • As always, form is more important than the amount of plates on the bar and you will see results sooner by applying good technique than if you tried to up the weights for every session.
 Article end :   How To Bench Press  To Maximise Your Gains And Making it Effectively Safely