bench press correctly,

How to Bench Press Correctly (Conventional Style)

By Jim Smith, CSCS
Author of Accelerated Muscular Development

There are several key points to remember when doing the bench press to ensure proper technique, healthy shoulders and longevity.

Bench Press - The Proper Technique

  1. Keep a good tight grip on the bar all the time because a tighter grip equals more tension in the lower arms, upper back and chest.
  2. Keep your chest up (known as: thoracic extension) throughout the entire movement.
  3. Elbows need to be tucked in and be at approximately 45 degrees from your side.
  4. When you unrack the weight take a deep breath and hold it.
  5. "Row" the weight down to your chest by pulling the bar apart. Don't relax too much and let the weight drop too fast.
  6. Your back, hips, glutes and legs should be tight and (isometrically) contracted.
  7. When the bar touches your chest, drive your feet downward and reverse the entire movement on the way up.
  8. Lock out your elbows at the top WITHOUT losing your arch and thoracic extension.


bench press correctly,

About the Author

Jim Smith is a highly sought after lecturer, author and renowned strength coach.

He is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential".

Jim is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.

For more info visit www.acceleratedmusculardevelopment.com

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