How to properly bench press

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

In this article we will briefly cover the history of the bench press and then look at the basics of correct technical execution of the bench press and give you tips that will help you avoid unnecessary mistakes.

The bench press began to develop in the 1930s, when lifters pressed barbells lying on the floor. In the 1950s the bench appeared, which increased the popularity of the exercise because of the ability to lift heavier weights. In the 1960s it became a cornerstone of strength training in American football and started to make its way into classic bodybuilding.

In the 1970s and 1980s it was cemented as a key exercise in classic bodybuilding and powerlifting, where it took its place alongside the other two king disciplines - the squat and the deadlift. Today the bench press is a staple of strength programmes all over the world and also a competitive discipline in which athletes from around the world compare their strength.

Correct bench press technique:

1. Correct body position: Lie down on the bench so that your eyes are directly under the barbell . Feet firmly on the floor, slightly wider than shoulder width. Your back should be flat and your head, shoulders, lower back and glutes 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 point perpendicular to the floor and are firm and straight.
3. Breathing: Breathe in as you lower the barbell, breathe out as you press the barbell upwards.
4. Barbell path: Lower the barbell evenly and under control towards your chest, ideally to the lower part of the pectoral muscles. Then press the barbell back to the starting position along a straight path. In the starting position do not lock out your elbows.

The most common mistakes

1. Incorrect grip: A grip that is too narrow or too wide can lead to ineffective training and injury.
2. Too fast a tempo: Fast lowering and lifting of the bar can lead to a loss of effectiveness and of control over the movement, and so increase the risk of injury.
3. Uneven movement: Even (symmetrical) work of both sides of the body is important. Asymmetry can cause uneven muscle development, 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. Do not be afraid to ask anyone in the gym, they will be happy to help.
• Watch out for overloading: Overloading can lead to injuries . Stick to correct technique and do not increase the weight too quickly.
• Warm-up: Before the bench press, warm up a little so that your muscles and joints are ready for the load. 20 repetitions with the bar alone are plenty.

Arching your back: pros and cons

Arching your back during the bench press is a frequently discussed topic . Some athletes and coaches claim that a slight arch helps maintain correct form and supports greater stability, which may lead to better performance. On the other hand, excessive arching of the back can increase the risk of injury, especially in the case of long-term overloading.

When to arch your back:

• If you are an advanced lifter: Advanced lifters can use a slight arch for better performance and stability.
• Within safe limits: The arch should be limited and should never cause pain or discomfort.

When to avoid arching your back:

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

Training tips

• Gradual increase in load: Start with a lighter weight that lets you calmly focus on technique. Increase the load gradually.
• Variations: You can try different variations of the exercise, such as the close grip (triceps bench press), the bench press on an incline bench, or using dumbbells or kettlebells instead of the bar to develop different muscle groups and other areas of the chest muscle.
• Training frequency: Depending on your type of training, include the bench press in your plan 1-2x a week, so that your body has enough time to recover.
• Repetitions and sets: Do 10-12 repetitions in 4 sets.
• Diet : Do not forget about a sufficient intake of protein and carbohydrates for muscle growth and recovery. To build muscle mass you should take in roughly 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 will not find sucralose, thickeners, artificial flavourings, colourings and the like in them.

Conclusion

The bench press is one of the three most important exercises for developing the overall strength of the human body and supporting muscle hypertrophy. When training, always give priority to correct technique over a heavier weight . The bench press should be included in your training 1-2x a week. To get results from any exercise, make sure you have a suitable and varied diet with a sufficient protein intake (1.6 - 2 g / kg of body weight) if you are aiming to build muscle mass.