The bench press is a compound exercise in which a user lifts weights over their head while lying back on a bench. This works out the chest muscles, arms, and shoulders. If you’ve recently added it to your weightlifting routine, use the following advice to avoid injury and maximize the payoff.

Do:

Learn the proper technique.

Grab the bar containing the weights at points equal to your shoulder width. Align your wrists beneath the bar for stability, and squeeze your shoulder blades together. Clench your core muscles and relax your head against the bench.

Most importantly, keep your heels on the floor and press into the ground when you push the bar off your chest. This generates support and power to drive the bar up.

Gradually work toward heavier weight.

Warm up your chest muscles, back, shoulder joints, and elbows by performing a few light repetitions with just the barbell. Then, slowly add more weight in five-pound increments. This gets your muscles used to the change without exhausting them.

Many people get injured because they are too concerned with adding more weight. They dive right into the heaviest set, strain their muscles, and have to sit out. Focus on weightlifting technique at first, and congratulate yourself for improving.

Don’t:

Arch your back.

Some power-lifters arch their backs to activate their lower pectoral muscles. This is an advanced technique that requires extensive training. If you’re just starting out, keep your back flat against the bench through the entire up and down motion to avoid too much stress on your spine. 

Bounce the bar off your chest.

You may see weightlifters bounce the barbell off their chest to launch into the press. This skips the most challenging part of the bench press motion. The bottom transition from down to up is where you get the most from the exercise and build strength.

Bouncing the bar is also dangerous and could result in broken ribs, bruising, and sternum injuries. Lower the bar slowly, let it rest just below your nipples, and slowly press it back to the top.

If you’re ready to start a new weightlifting routine, contact Freedom Fitness. With locations in Wentzville, MO, and the Greater St. Louis area, this fitness boot camp uses a comprehensive Fit30 workout to help members achieve their goals. Whether you want to get stronger, slim down, or are after a full body transformation, call (636) 926-3364. You can learn more about Fit30 on their website. Find news and updates on Facebook.