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How to Bench Press with Proper Form: The Definitive Guide

Hey Guys, I am Sushant Ranabhat From and in this article i am gonna give you a step-by-step description on the topic, how to do bench press with proper form while also answering some of the FAQ (Frequently Asked Questions) related to Bench Press. 

Let me give you a quick summary of every thing that is gonna be mentioned in this article

  • A quick introduction to Bench Press 
  • Some FAQ related to Bench Press
  • Step-by-step guide on doing Bench Press with proper form
  • Bench Press Alternatives 
  • Bench Press Variations 
  • Bench Press Workout

Bench Press Introduction:-

Bench Press is an upper-body influencing movement/exercise in which, a trainee presses a free-weight (like barbell or dumbbell) against their body which lying on a weight training bench. Bench press engages the anterior deltoids, pectoralis major, and your triceps, which also doing so with other stabilizing muscles of your upper body. 

Bench Press is one of the most popular chest exercises at the gym. It has been done and preferred for a long time. The barbell bench press is one of the three professional lifts in the sports of power lifting alongside squat and deatlifts. Bench press is entensively used in bodybuilding, and weight training. 


Do you touch chest when bench pressing? 

Obviously, you should touch chest when benching with bar. The Botton Portion of bench press is where your pecs gets most of the works. If you don’t touch your chest with the bar, it ends up giving you comparatively less amount of work. It might be difficult for some poeples to press/push from such conditions but it can be done by decreasing the weight.

How wide should bench-press grip be?

》The width differs according to what grip you are doing:- 
Closed Grip:- your wrist should be 10-12 inches apart of each other. It is same as what you do in closed-grip bench press for arm/bicep training. 
Wide Grip :- Your hands must be closer to weight (in barbell). Angle of your forearms must be beyond perpendicular to the floor.
Normal Grip:- It should be halfaway between wide grip and close grip

How much should an average healthy person be able to bench press?
》An untrained person with no relation with fitness and having average weight can bench press 135 pounds. And, such person can squat 125 pounds and deadlift 155 pounds according to a study.

Now that we have completed answering all FAQs, lets get into the real thing. How to do bench press with proper form? 

How to do bench press with proper form? 

Follow these 5 straightforward steps to Bench Press with excellent form:-

  1. Setup:- Lie on the bench together with your eyes beneath the bar. carry your chest and squeeze your shoulder-blades. Feet flat on the ground.
  2. Grab the bar:- place your pinkie on the ring marks of your bar. Hold the bar within the base of your palm with a full grip and straight wrists.
  3. Unrack:- Take an enormous breath and unrack the bar by straightening your arms. Move the bar over your shoulders together with your elbows fastened.
  4. Lower the bar:- Lower it to your mid-chest whereas tucking your elbows 75°. Keep your forearms vertical. Hold your breath at rock bottom.
  5. Press:- Press the bar from your mid-chest to higher than your shoulders. Keep your butt on the bench. Lock your elbows at the highest. Breathe.

Remember, breathe out forcefully through the sticking point. As you press up, think about throwing the bar back. The bar should move in a slight arch or "reverse J" pattern.

Bench Press within the Power Rack for optimum safety. 

Set the security pins at the right height so that they catch the burden if you fail to carry it. You don’t would like a spotter if you Bench Press within the facility Rack as I do. If you don’t have an influence Rack, raise somebody within the athletic facility to identify you after you Bench Press.

Alternative Exercises for Dumbbell Bench Press

Alternating Floor Press

Muscle Targeted: Chest
Equipment Type: Kettlebells

Barbell Bench Press - Medium Grip

Muscle Targeted: Chest
Equipment Type: Barbell

Incline Dumbbell Press

Muscle Targeted: Chest
Equipment Type: Dumbbell


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