How to properly bench press

The bench press is one of the most popular and effective exercises for developing the chest, shoulders, and triceps . When performed correctly, this exercise can not only strengthen the upper body , but also improve overall strength . Due to its positive effect on developing strength throughout the upper body, it is also referred to as one of the so-called royal exercises.

In this article, we will briefly talk about the history of the bench press, then we will cover the basics of proper bench press technique and provide tips to help you avoid unnecessary mistakes.

The bench press began to develop in the 1930s , when exercisers lifted dumbbells lying on the ground. In the 1950s, the bench appeared, which increased the popularity of the exercise due to the possibility of lifting larger weights. In the 1960s, it became a staple of American football strength training and began to permeate classical bodybuilding .

In the 1970s and 1980s, it established itself as a key exercise in classical bodybuilding and powerlifting , where it ranked alongside the other two royal disciplines - the squat and the deadlift . Today, the bench press is a staple of strength programs around the world and also a competitive discipline in which athletes from all over the world compare their strength .

Correct bench press technique:

1. Correct body position: Lie on the bench with your eyes directly under the barbell . Feet firmly on the ground, slightly more than shoulder-width apart. Your back should be straight and your head , shoulders, hips , and buttocks should be in contact with the bench .
2. Hand Position: Your hands should be placed on the barbell at shoulder width or slightly wider. Make sure your wrists are perpendicular to the ground, firm and straight .
3. Breathing: Inhale as you lower the dumbbell down , exhale as you push the dumbbell up .
4. Dumbbell movement: Lower the dumbbell evenly and in a controlled manner towards your chest , ideally towards the lower part of your pectoral muscles . Then press the dumbbell back to the starting position in a straight line. Do not lock your elbows in the starting position.

Most common mistakes

1. Incorrect grip: A grip that is too narrow or too wide can lead to an ineffective exercise and injury.
2. Too fast a pace: Rapidly lowering and raising the axis can lead to loss of efficiency, loss of control over the movement, and thus increase the risk of injury.
3. Uneven movement: It is important to work both sides of the body evenly (symmetrically). Asymmetry can cause uneven muscle strengthening, pain, or injury.

Safety and injury prevention

• Spotter: If you are lifting heavier weights , it is a good idea to have a spotter with you to keep you safe. Don't be afraid to ask anyone in the gym, they will be happy to help you.
• Beware of overloading: Overloading can lead to injuries . Follow proper technique and don't increase the weight too quickly .
• Warm-up: Before bench pressing, warm up a little to prepare your muscles and joints for the load. 20 repetitions with the bar alone are plenty.

Back Bending: Pros and Cons

Arching your back while bench pressing is a much-discussed topic . Some athletes and coaches argue that a slight arch helps maintain proper form and promotes greater stability, which can lead to better performance. On the other hand, arching your back too much can increase your risk of injury , especially if you're doing it for a long time.

When to arch your back:

• If you are an advanced weightlifter: Advanced weightlifters can use a slight bend for better performance and stability.
• Within safe limits: Sagging should be limited and should never cause pain or discomfort.

When to avoid slouching:

• If you are a beginner: Beginners should focus on basic technique and avoid excessive bending.
• If you have back problems : People with a history of back pain should minimize or avoid back arching altogether.

Training tips

• Gradually increase the load: Start with a lighter weight that allows you to focus on your technique. Increase the load gradually.
• Variations: You can try different variations of the exercise, such as a narrow grip (triceps bench press), an incline bench press, or using dumbbells or kettlebells instead of a barbell to develop different muscle groups and other areas of the pectoral muscle .
• Training frequency: Depending on your type of training, include bench press in your plan 1-2 times a week to give your body enough time to recover .
• Repetitions and sets: Perform 10-12 repetitions in 4 sets .
• Diet : Don't forget to get enough protein and carbohydrates for muscle growth and regeneration. To build muscle mass, you should consume approximately 1.6 - 2 g of protein per kilogram of body weight. If you are looking for a suitable protein, try hyve whey concentrate WPC 80 CFM or hyve clear whey isolate , which taste great and contain only natural ingredients - you won't find sucralose, thickeners, artificial flavors, colors, etc.

Conclusion

Bench press is one of the three most important exercises for developing overall body strength and promoting muscle hypertrophy. When exercising, always prioritize proper technique over heavy weight . Bench Press should be included in your training 1-2 times a week. To achieve the effect of any exercise, make sure to have a suitable and varied diet with sufficient protein intake (1.6 - 2 g / kg of body weight), if you are striving to build muscle mass .