Building a big impressive chest is the goal of most bodybuilders.
One of the most effective exercises for developing the chest is the barbell bench press.
However, when I watch many bodybuilders doing the bench press, I see some who are performing it ineffectively because they don't have the basics down.
Their form and technique is not optimal and, as a result, they don't develop the muscular size and strength that they could.
I have four tips that you should use in your chest training to ensure the best results from the bench press.
1.
Make sure you're positioned correctly on the bench.
Everything begins here.
Without a correct position on the bench, your bench press execution will be sub-par.
Your body must have a stable and firm foundation to achieve the optimum bench press performance.
Your shoulders must be placed on the bench with your shoulder blades retracted.
Your buttocks must be on the bench with both feet firmly planted on the floor.
Your legs should be angled with a 70-80 degree angle between them.
Your feet should be placed directly under or slightly behind your knees.
In addition, your lower back should be arched as much as you can.
Your spotter should be able to place his flat hand (and preferably his fist) between your lower back and bench.
You must maintain this position and posture throughout the entire set.
Never lift your buttock off the bench to complete a repetition.
Never raise your feet from the floor.
2.
Have the proper hand spacing on the bar.
Your hands should grip the bar so that when the bar is touching your lower chest, both forearms are parallel to each other (vertical).
If your grip is too wide, then some of your pressing force is being transmitted to the bar as an outward force, instead of a vertical force.
If your grip is too narrow, then some of your pressing force is being transmitted in an inward direction and not vertically.
The most biomechanically efficient hand grip spacing on the bar is when both forearms are parallel to each other and perpendicular to the bar at the bottom position.
3.
Place your arms in the most effective position.
While keeping your forearms parallel to each other when the bar touches your lower chest area, you must angle your upper arms at about 45 degrees from your body.
Some bodybuilders angle their upper arms at 90 degrees to the body.
The 90-degree upper arm position will eventually result in shoulder injuries and is not the way to lift the most weight.
4.
Develop and maintain a precise and consistent lifting motion.
To begin your bench press lifting motion, bring the bar to touch your lower chest below the nipples, near the bottom of the sternum or breastbone.
Never bounce the bar off your chest.
Just bring it down slowly, touch the sternum area, and then press straight up.
Do not bring the bar back over your head or eyes.
The most efficient movement is a straight line.
Therefore, press straight up.
It's important to focus first on these four basics.
Don't worry about how much weight you're using now.
Just be sure that you have the fundamentals perfected before you start adding weight to the bar.
Following these four tips will ensure that you have safe and productive bench press workouts.
For more information on effective bodybuilding training techniques and to obtain a FREE REPORT on the basic principles of muscle building, visit this site.
One of the most effective exercises for developing the chest is the barbell bench press.
However, when I watch many bodybuilders doing the bench press, I see some who are performing it ineffectively because they don't have the basics down.
Their form and technique is not optimal and, as a result, they don't develop the muscular size and strength that they could.
I have four tips that you should use in your chest training to ensure the best results from the bench press.
1.
Make sure you're positioned correctly on the bench.
Everything begins here.
Without a correct position on the bench, your bench press execution will be sub-par.
Your body must have a stable and firm foundation to achieve the optimum bench press performance.
Your shoulders must be placed on the bench with your shoulder blades retracted.
Your buttocks must be on the bench with both feet firmly planted on the floor.
Your legs should be angled with a 70-80 degree angle between them.
Your feet should be placed directly under or slightly behind your knees.
In addition, your lower back should be arched as much as you can.
Your spotter should be able to place his flat hand (and preferably his fist) between your lower back and bench.
You must maintain this position and posture throughout the entire set.
Never lift your buttock off the bench to complete a repetition.
Never raise your feet from the floor.
2.
Have the proper hand spacing on the bar.
Your hands should grip the bar so that when the bar is touching your lower chest, both forearms are parallel to each other (vertical).
If your grip is too wide, then some of your pressing force is being transmitted to the bar as an outward force, instead of a vertical force.
If your grip is too narrow, then some of your pressing force is being transmitted in an inward direction and not vertically.
The most biomechanically efficient hand grip spacing on the bar is when both forearms are parallel to each other and perpendicular to the bar at the bottom position.
3.
Place your arms in the most effective position.
While keeping your forearms parallel to each other when the bar touches your lower chest area, you must angle your upper arms at about 45 degrees from your body.
Some bodybuilders angle their upper arms at 90 degrees to the body.
The 90-degree upper arm position will eventually result in shoulder injuries and is not the way to lift the most weight.
4.
Develop and maintain a precise and consistent lifting motion.
To begin your bench press lifting motion, bring the bar to touch your lower chest below the nipples, near the bottom of the sternum or breastbone.
Never bounce the bar off your chest.
Just bring it down slowly, touch the sternum area, and then press straight up.
Do not bring the bar back over your head or eyes.
The most efficient movement is a straight line.
Therefore, press straight up.
It's important to focus first on these four basics.
Don't worry about how much weight you're using now.
Just be sure that you have the fundamentals perfected before you start adding weight to the bar.
Following these four tips will ensure that you have safe and productive bench press workouts.
For more information on effective bodybuilding training techniques and to obtain a FREE REPORT on the basic principles of muscle building, visit this site.
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