Bench Press Tips

How to be a safe and effective bench presser

Too many people get into bench pressing under the assumption that more reps and more weight is the only way to improve.  In reality, bench pressers can gain far more benefit from the right form and technique.  If you're going to bench press, make sure you're doing it correctly before you concentrate on raising your numbers.  It's the best way to prevent injury and see the results you want.

The bench press checklist

Stretch it out. Don't ever get on a bench press with cold muscles.  Whether you warm up with some cardiovascular exercise or some simple muscle stretches, make sure the blood is flowing before you begin to lift.  This will make your lift much more successful and prevent injuries that may occur with unprepared muscles.

Don't overdo it. While the amount of bench pressing you should do is proportional to your skill level, make sure you're not overdoing it.  A basic bench presser who is looking for muscle toning and not training for some specific event may not need to press more than once a week. 

Check your back arch.  The key to a successful lift is to keep as much of the effort as possible concentrated in your upper back as opposed to your lower back.  The best way to accomplish this is to have as little space as possible between your butt and shoulders, while keeping both of them on the bench.  Lie flat without stretching yourself into a longer position or sliding down the bench as you lift.

Flatten your shoulders.  A common bench pressing mistake is hunching the shoulders or curling them up away from the bench.  Remember to keep your shoulders tucked down and resting solidly against the bench during a press.  This creates a stable base for the weights, and decreases the distance that the bar has to travel, thus resulting in a more successful lift.

Expand your grip. Many beginning bench pressers make the common mistake of keeping their hands too close together on the bar.  Tension can often drive bench pressers to clench both hands tightly towards the middle of the bar.  Remember to relax and separate your hands; a wider grip gives you far more control over the entire bar and works a more complex group of muscles, while keeping you safer.

Cool it down. After a bench pressing session, don't forget to do a few cooling muscle stretches.  If you walk away after a heavy lifting session without stretching, your muscles may bind up and become painful, preventing a successful lift next time and interfering with your other exercises.

Safe and successful

It's a good idea to check with your doctor before beginning any exercise routine, especially if you have prior injuries or have never lifted before.  If you follow a few simple safety tips, your bench pressing will be a great experience and have you coming back for more.  And before you know it, you'll be seeing results-and feeling them, too.

More information on weight benches