Bench press

The bench press is a classic strength exercise that focuses on training the chest muscles , triceps and shoulders . This is one of the most popular exercises for the upper body, and is important for both strength and muscle growth.

Correct Technique for Bench Press

To get the most out of the bench press and avoid injuries, it is important to perform the exercise correctly. Follow these steps for proper form:

  1. Position the body : Lie on the bench with your feet firmly planted on the ground. The head, shoulders and seat must be in contact with the bench at all times.
  2. Grip : Grasp the bar with a medium-wide grip, so that your arms form a 90-degree angle at the elbow joint when the bar is at the bottom of the movement.
  3. Starting position : Lower the bar down to the middle of your chest while controlling the movement. Keep your elbows slightly below the shoulder line to protect your shoulders.
  4. Press : Explosively press the bar upward until the arms are straight, but do not fully lock the elbows.
  5. Breathing technique : Breathe in when you lower the bar, and breathe out when you push it back up.

Common Mistakes in Bench Pressing

There are some common mistakes people make when bench pressing. Here are the most typical mistakes and how to avoid them:

  • Incorrect elbow position : Flaring the elbows too much to the side can increase the risk of shoulder injuries. Keep them close to your body to avoid this.
  • Lifting the feet : Do not lift the feet off the ground, as this reduces stability and can lead to poor technique.
  • Excessive sway in the back : Although it is normal to have a slight sway in the lower back, you should avoid excessive sway to protect the lower back.

Modifications and Variations

There are several ways to vary the bench press, depending on your level and goals:

  • Beginner : If you are a beginner, you can start by using dumbbells instead of a bar for better control and stability.
  • Incline bench press : To hit the upper chest more effectively, you can perform the bench press on an incline bench.
  • Narrow grip : A narrower grip on the bar will put more focus on the triceps.

Video 1: How to perform Bench Press

Repetitions and Sets

For general strength training you can aim for 3 sets of 8-12 repetitions. If your goal is increased maximal strength, try 4-5 sets of 3-5 repetitions with heavier weight.

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