This is section 2 check out section 1 here
How to perform the bench press
- Lie down on the bench with the barbell racked on the hooks so that when you look “up”, or towards the end of the bench opposite to your feet, your eyes should be focused exactly on the barbell above you. If you drew a perpendicular line from the barbell to the bench, it would pass the top of your head. Your upper back is flat on the bench at this point, and your lower back is arched.
- Your feet should be flat on the ground, with shins approximately perpendicular to the floor.
- Get your chest up by attempting to bring the shoulder blades together.
- In position? Good. Now grab the barbell with an overhand grip. The width of the grip should be 55 to 65 centimeters (22 to 26 inches), with the forearms perpendicular to the floor, and with the barbell being directly over the bones of the forearms. The barbell should rest at the bottom of the palm close to the forearm. Wrap the fingers around the barbell after you position the forearms correctly in relation to it.
- Unrack the barbell by locking out your elbows and move it so it is above (and parallel to) the line made by your shoulder joints. Your arms should be perpendicular to the floor and the bench at this point.
- Let your elbows unlock straight out to sides and slowly lower the bar down. You can let your elbows move a bit to your feet when the barbell is moving down. The barbell should end up on your sternum approximately 3-10 centimeters (2 to 5 inches) below your clavicles, and you do not want the path of the barbell to be absolutely perpendicular to the floor at all times. The reason for this is that when your barbell is positioned above your shoulder joints in the topmost position, and is then lowered diagonally to your sternum, travelling a few centimeters to your feet, you do not end up damaging the shoulders. Taking the barbell straight down will damage your shoulder joints in the lowest position. Starting with the barbell closer to your feet results in a less efficient path that will not let you use as much weight, and risks damaging the shoulders as well.
- Return the barbell to the original position. When you are pressing the barbell, squeeze it as hard as you can. This tenses your muscles and creates a more stable base for the force to travel through, letting you move a bigger weight.
video of how to do a deadlift correctly
Bench press is a great exercise for your chest, triceps, and shoulders. However, extra attention to form must be paid to ensure shoulder health. The position used in bench press puts several important tendons at risk. Improper movement will cause the tendons to saw against the bone, which is obviously a bad thing. On the other hand, doing the bench press correctly will make you stronger, bigger, and healthier.