Should You Bench Press as a Beginner?
“How much will you bench press?” Anyone who has spent any time in a weight room has heard this question. Benchmark of strength by which we gauge our lifting ability has become the benchmark of strength. So, if you want to do the best gym workout, you better work your bench and build a strong shoulder! Being involved in the iron game for nearly twenty years and having a crude, drug-free bench of 501 pounds, you must check out these pointers before beginning with the bench press.
How to Bench Press?
Let’s go through the basics before we talk about tweaking and improving the move.
Lie flat on your back on a bench
Grip the bar with hands just wider than shoulder-width apart, so when you’re at the foot of your move your hands are specifically over your elbows. This permits maximum force.
Bring the bar gradually down to your chest as you breathe in.
Push up as you breathe out, gripping the bar hard and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time.
Push up as you breathe out, holding the bar difficult and watching a spot on the ceiling instead of the bar, so you can ensure it travels the same path every time.
In reality, it can be exceptionally simple to tear the balancing out rotator cuff muscles around your shoulders that can be troublesome to fix up. Prevention is far better than cure, so set your ego to one side and first learn how to perform it securely.
Bench Press Tips For Beginners
Whether you’re new to the bench press or you’re an old hand looking to check your form, these tips will help.
1. Points Of Contact
Your feet ought to remain on the ground behind your knees. Press your feet into the floor to create pressure in your hamstrings and glutes.
Your head, shoulders, and hips should all stay on the bench throughout the lift and your shoulders should retract and press firmly into the bench to create a solid foundation.
2. The Set-up
Your eyes should be straightforwardly under the barbell and the bar should be no higher than your wrists when your arms are bolted out overhead.
For most people, your hands should be on the bar just a bit wider apart than your shoulders.
3. Unracking And Re-Racking
Begin with a solid lock-out where the bar is directly over your shoulders.
Lower the bar under control for one or two seconds to around where a chest strap heart rate monitor would be, then press until your elbows are straight and you have got the bar under control.
Re-rack carefully and make sure the bar is secure before you release the tension in your arms.
4. Don’t try too Heavy
Don’t attempt to lift more than you can. Your body will realise that it can’t handle it and lift your hips to put your chest in a more favourable position to contract and move the weight, messing up your form. The best way to correct this is to simply lighten the load.