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The right way to do bench presses
- Thread starter gixxer
- Start date
Imnotdutch
butler monkey
Get a firm base established before you unrack the bar. Lower the bar all of the way down to your chest (usually to nipple height for most people) then push the bar back up. Simple huh 
The bad things you should avoid:
1) not lowering the bar all of the way
2) bouncing the bar off your sternum
3) Lifting your hips off the bench to make it easier
The bad things you should avoid:
1) not lowering the bar all of the way
2) bouncing the bar off your sternum
3) Lifting your hips off the bench to make it easier
Gixxer said:
gymtime
New member
You'll likely get a lot of responses on this. Here's what i concentrate on:
Hands shoulder width or slightly wider on the bar.
Control the weight coming down, elbows out.
Keep your back flat on the bench, do not arch.
Touch the bar on your chest, no bouncing! (If you have to arch your back or bounce, you're lifting too much!)
Control the weight back up, squeeze your chest at the top of the lift.
OK bros, am I forgetting anything?
Hands shoulder width or slightly wider on the bar.
Control the weight coming down, elbows out.
Keep your back flat on the bench, do not arch.
Touch the bar on your chest, no bouncing! (If you have to arch your back or bounce, you're lifting too much!)
Control the weight back up, squeeze your chest at the top of the lift.
OK bros, am I forgetting anything?
oompha-loompha
New member
What about hand position?
I know people who bench w/ knuckles up.
And people who bench w/ palms up
I know people who bench w/ knuckles up.
And people who bench w/ palms up
Like what jax said............ imagine that you just did a seated close grip row into your stomach.......... when your backs all crunched together like that is when you should lay down...... it feels akward at first........ but hey...... with the increased weight you will use i doubt you will mind
maxmuscle66
New member
Take this as good advice... with one additive!!
"Get a firm base established before you unrack the bar. Lower the bar all of the way down to your chest (usually to nipple height for most people) then push the bar back up. Simple huh
The bad things you should avoid:
1) not lowering the bar all of the way
2) bouncing the bar off your sternum
3) Lifting your hips off the bench to make it easier"
~quoted from Imnotdutch
The only thing I would add to this is what a powerlifter once told me about feet..... make sure that they are planted firmly in a comfortable position and never, ever take them off the floor.... they are the stable base for your bench movement.
Maxmuscle66
"Get a firm base established before you unrack the bar. Lower the bar all of the way down to your chest (usually to nipple height for most people) then push the bar back up. Simple huh
The bad things you should avoid:
1) not lowering the bar all of the way
2) bouncing the bar off your sternum
3) Lifting your hips off the bench to make it easier"
~quoted from Imnotdutch
The only thing I would add to this is what a powerlifter once told me about feet..... make sure that they are planted firmly in a comfortable position and never, ever take them off the floor.... they are the stable base for your bench movement.
Maxmuscle66
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