The bench press is a multi-joint free-weight exercise that develops the upper body in a complex manner. Almost all muscles work in this exercise, which is why it is included in the big three basic exercises, along with deadlift and barbell squats.

In this article, we will look at the classic bench press, but in a bodybuilding environment, i.e. with an emphasis on the pectoral muscles. The load in this exercise is received by large pectoral muscles, triceps, anterior bundle of deltoid muscles. Among the muscles of the stabilizers are involved in the work of the trapezius, the latissimus dorsi, the muscles of the press and legs. Wow! The effect of wild anabolism is an increase in strength and muscle mass in your upper body.

Bench press: everything you wanted to know but were afraid to ask

The bench press is a very popular exercise in modern gyms. And the most popular question among trainees is “How much do you press?”. Everyone puffs on this exercise in an attempt to squeeze more and everyone, oddly enough, has his own technique. Many people think that the bench press is as simple as three pennies. Once having learned a bad technique, then it will be very difficult to get rid of the mistakes and move on to quality execution. Master the theory, be smarter.

The bench press is performed on a horizontal bench while lying on your back. In the initial position, the projectile is on outstretched arms above the chest. The bar is lowered to the chest (to a light touch) and then the bar is squeezed to its original position.

How to do the bench press: preparation and starting position

Before performing the bench press, be sure to do a general warm-up. Do one set with an empty bar to let the body remember the mechanics and several warm-up sets with light weights. The purpose of warm-up sets is not to tire you out, but to warm up the target muscles involved in the exercise. Remember, a good warm-up is your protection against injury.

Do the bench press either in a power rack with restraints or on a special bench with racks. Choose the height of the stops that is comfortable for you, on which the bar will rest.

Do the bench press in a T-shirt, you will show a naked torso on the beach. Position yourself on the bench so that the barbell and plates do not touch the stops when you squeeze it out. When working with heavy weights, ask a partner to help you remove the barbell from the racks and put it back. Trust me, it takes a lot of effort.

Your position on the bench should be reliable and stable. This is achieved by four points of support – the back of the head, shoulder blades, pelvis, feet. Fix your head and do not try to turn it during the exercise. Eyes at neck level. Look straight up, do not try to accompany the bar during movement.

Before performing the exercise, bring the shoulder blades together and lower the shoulders back, chest forward. This will create tension in the trapezius and lats. Bend your lower back, but don’t be a Bridge. Leave the bridge to the security forces – your task is to purposefully load the upper body and avoid injuries. The deflection should be moderate. The pelvis touches the bench, the buttocks are very tense.

The legs are set wide apart, the angle formed by the thigh and lower leg should not be more than 90 °. The foot rests on the floor with its entire surface and is pressed into the floor with force. The legs are fully tensed. The grip of the bar is individual, but should be wider than the shoulders. The wider the grip, the more danger it carries for the shoulder joints. The key criterion for choosing a grip width is parallel forearms at the bottom of the amplitude.

Tightly grab the bar with your hands with a closed grip – and you need to try to squeeze the bar with your hands and, as it were, pull it to your shoulder blades. This will create a confident position in holding the barbell. Hold the bar as close as possible to the top of the palm, not to the fingers. Elbows should be located under the hands, and not go forward.