Benchpress/ Dumbell Techniques

[CptCaveman]

Sorry, I hope I don't get shot down in flames but I wasn't sure where to post.

Basically i'm an 18 year old who 6 months ago started going to the gym 3-4 times a week. I recently bought a benchpress/ dumbells but havn't been shown the proper techniques for using them so I don't want to risk it and injure myself. There is no benchpress at my gym so I can not really ask my instructor for advice.

Are there any good online resources with preferably pictures? I stumbled across these forums and am about to check out the elitefitness website itself.

Please don't abuse me as I didn't know where else to turn, if someone could please point me in the right direction it would be much appreciated!

 

[bignate73]

www.exrx.net

 

[USMC_Devildog]

What Not To Do

Never bounce the weight. Don't let gravity do 100% of the work when you lower the weight. Injuries could be caused by letting it bounce off your chest. And you're not getting the most out of your training. A rep isn't a rep unless you control it throughout the whole movement. I lower the weight for 4 seconds, pause for 2 while contracted and push it back up 4 seconds. Never use loose or careless form. Also, never arch your back at all while benching. That's called cheating and it's very dangerous for your lower back if you're not careful. If you can't handle that amount of weight then don't lift it. I see guys that claim they can bench 300 pounds. When they lift it they use sloppy form. If they did it controlled I bet those guys couldn't even do 250 for reps. I've got some crazies in my gym.