How to Bench Press Correctly
Every bodybuilder and weight lifter wants to bench heavy weights. However, bench pressing properly takes a lot of work. These free workout tips will help you bench press really heavy weights.
For more information about how to bench press correctly please click on the link title and view the bench press video below:
The Bench Press is One of the Most Important Strength Exercises For the Chest. Doing the Bench Press Right Takes Concentration and Practice
Key Points to Remember for a Correct Bench Press
There are very important key points to remember when performing the bench press in order to ensure healthy shoulders and longevity. In fact, these key points apply to all the horizontal pressing movements in this manual.
1.Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest.
2.Keep your chest up (thoracic extension) throughout the movement.
3.Elbows should be tucked and end up at approximately 45 degrees from your side.
4.Unrack the weight and take a deep breath and hold it.
5.Row the weight down to your chest, like a bent over row. Do not relax and let the weight drop.
6.Back, hips, glutes and legs are tight and isometrically contracted.
7.When you touch your chest, drive your feet downward and reverse the movement.
If you have pain with this movement, move back to neutral grip dumbbell bench pressing. This means that you take a set of dumbbells and do bench press with your hands facing each other. Sometimes this is referred to as a hammer grip or a neutral grip. If there still is pain my suggestion to you is to regress further to more of a basic, fundamental movement, such as a push-up.
The Push-Up For Bench Press Training
Push-up are an incredible tool that most lifters don't do because they want to build a big bench and a big chest fast. So they spend hours in the gym on the bench press, with poor form wrecking their shoulders. Follow the video below to learn how to bench correctly, but don't forget to always include basic movements such as a push-up.Accelerated Muscular Development will show you how to bench press correctly and build chest muscle and bench more weight faster than you've EVER IMAGINED.
The Accelerated Muscular Development 2.0 System
Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach and creater of Accelerated Muscular Development 2.0.
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Jim is an expert for Men's Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.
For a big chest workout, click here.If you need more information about the bench press video shown above, you will find a very informative website at Accelerated Muscular Development 2.0.
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How to Bench Press Correctly
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