The bench press is one of the most popular lifts but unfortunately, it is often poorly executed. As with any exercise, incorrect form can cause unnecessary injury and can also prevent you from making the biggest possible gains.
Take a quick look at our step by step guide to performing the perfect bench press and make sure that you have your technique nailed.
How To Perform A Bench Press
Lay with your back flat against the bench, your legs bent and your feet flat to the floor. Keep your body tight!
Grip the bar with a medium grip and keep your elbows close to your body. You will often see lifters using a wider grip but if you have a history of shoulder problems, a wide grip will only add additional stress to your shoulders. Also, for those with shorter arms, a wide grip will cause your elbow angle to surpass 90 degrees and this will put you at a mechanical disadvantage.
If you're lifting heavy, always have a spotter.
Now for the movement. Lower the bar down to your chest, thinking nipple area for bar placement. When pressing back up press the bar slightly backward, squeeze your chest and triceps and drive your feet into the floor. The bar should be over your shoulders as you arrive at the top of the movement. Pressing the bar back up in this way will ensure that the bar is fully supported by your shoulders and help you avoid injury.
Power Lifter James Cooper demos a heavy bench press on our YouTube page! Just click here.
If you want to go further during your training session, then A pre-workout is the perfect supplement. Many pre-workouts contain branch chain amino acids (BCAAS). These are great for recovery and endurance, helping you hit more reps when you need them most. You can also pretty much guarantee that your pre-workout will include a high content of caffeine. The addition of caffeine helps to keep you focused and alert, whilst giving you the extra energy needed to push out extra reps. If you're new to pre-workouts you will be surprised at the difference that they can make to each session. However, due to the high caffeine content in most pre-workouts, we recommend that you use them with caution. For those who want a strong pre-workout, take a look at Warrior Rage. If you're new to pre-workouts or want a more steady energy increase try Caffeine Free Prime.