The main tricks of the bench press to do it right and avoid injuries

The bench press is one of the most popular exercises for those who want to have a beautiful body. It is constantly shown in various movies, and in the gym you often have to fight for a free barbell. It’s all about the fact that such work allows you to work not only the chest muscles, but also the delts with triceps. It always looks beautiful. However, the popularity of the exercise hides the opposite side.

Many people perform the bench press incorrectly and try to put more weight on the bar, neglecting the quality of the exercise. We tell you how to avoid such mistakes and do everything as well as possible.

How to work with the chest?

Obviously, the pectoral muscles are the most strained during the bench press. It’s not easy to make them work. Many people try to simply use a wide grip in order to maximize the productivity of the chest press. However, this leads to a reduction in the amplitude of the movement.

What you need to do is to put your shoulders in a less favorable position? To do this, you need to pull them back, and at the same time bring the shoulder blades together. In this position, the chest muscles are stretched and work much more productively.

It is also important to give the muscles maximum load. You should not fully extend your arms at the top point. And at the bottom, don’t press the bar tightly against your chest when you lower it. And certainly don’t use your chest as a spring. Just lightly touch and gently lift the bar back up.

The importance of the incline

When we talk about the bench press, we usually imagine a horizontal bench with no incline. However, it is very effective to perform this exercise exactly on a surface with a thirty-degree incline. It is clear that in such circumstances you will not be able to take the weight you take on a regular bench.

Horizontal press allows you to take more serious kilograms, but it is not only about strength training. In terms of muscle loading, the incline bench press is considered to be incredibly beneficial. Alternate it with horizontal and you will soon see the first results.

How to perform the bench press correctly and safely?

When you come to the gym, do not rush straight to the barbell. Warm up your muscles and joints, otherwise there is a risk of injury.

When you have already started the exercise, try not to take your pelvis off the bench. Otherwise, the load will be distributed unevenly and there is a chance to injure the lower back.

It is important to follow a simple breathing technique. Raise the barbell on the exhalation, and lower it on the inhalation. Do not make sudden movements. The whole process should go smoothly, otherwise you can tear the ligaments in the shoulders.

Try to watch your feet, they should stand tightly on the surface and do not stand on your toes. The same applies to the head, which should be tightly pressed against the bench. This will avoid painful sensations in the neck.

Choose the right weight. Do not rush immediately to large “pancakes”, it is better to gradually increase with each training session. Remember that in bench press the quality is more important than the number of kilograms taken.

And do not do heavy strength exercises every day. Your muscles need time to rest. If your gym has a pool and sauna, a swim and a steam is the perfect way to end your training day after the bench press.

Top 5 common bench press mistakes

Although the bench press is one of the most well-known exercises and doesn’t seem that difficult, there are a few things we forget about or don’t pay attention to during the workout. Russian powerlifter and record holder Kirill Sarychev talked about the five most common mistakes when performing the bench press on his YouTube channel.

Don’t avoid leg training

When we focus on a certain muscle group or a specific exercise, we sometimes forget about others. In the case of the bench press, we often neglect leg training, which is something you should never do. As Kirill points out, strong legs are a reliable support, including during the bench press. Therefore, do not neglect squats and swings, even a light but regular load will ensure a more correct and safe performance of the press.

Get your training plan right

When you just start training, you should not immediately do the maximum of exercises in one approach, day, week. In this case, overzealousness can have a negative impact on your health. In addition, as the weight increases, you will not be able to keep up the pace, and all your efforts may go to waste.

Soberly assess your strength

Even if you’ve been practicing the bench press for some time, you shouldn’t test yourself and test the limits of your own abilities. Before training, try to make a sensible assessment of your health and the general condition of your body. Don’t set a weight you can’t handle, because in the end that’s not the main goal of the exercise.

Watch your technique

In order not to get injured and get the greatest effect from the training, it is important to remember the correct technique. First, before starting the exercise, firmly fix the position of your body: your feet should be firmly on the floor, your back should be tense, and your hands should be tightly clenched on the bar. Secondly, when performing the press, do not spread your elbows apart, try to keep them in one position. If you actively work your elbows, warns Sarychev, you can get a barbell on the teeth or throat. Third, don’t push the weight into yourself; channel the force into the push or squeeze the bar harder.

Don’t be afraid to ask for advice

If you feel you are doing something wrong, persisting and trying to deal with the mistake yourself is not always the best option. Lack of theoretical knowledge or experience can play tricks on you. Do not hesitate to ask your coach or more experienced visitors for advice.