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The bench press is the curl of the pectoralis, or pecs, muscle group. Curls are pretty much the core lift for your biceps. The bench press is the core lift for the chest or pecs. In this article I will explain exactly how to perform a safe bench press.

Preparing:

I’m going to assume that your equipment is in proper condition and working properly. Lay on the bench with the end with the bar at your head. Place your upper back and butt flat on the bench. When lowering the bar to your chest, make sure you are positioned so that it won’t hit the supports.

Grab the bar firmly shoulder width apart. If you grip the bar wider you will place more emphasis on your pecs, but it will also put more pressure on your shoulder joints. If your grip is more narrow you will involve your triceps. You just need to do the lift a few times without weight, to see the right place on the bar for you. Before you add any weight to the bar, practice your grip and form a few times. Slowly and controlled, lower the bar until it barely touches your chest. Next, raise the bar to the nearly fully extended position. I just want you to do this a few times to feel the motion of the exercise.

Execution:

Now load some weight on the bar, and make sure that it is evenly distributed. For instance, if you put ten pounds on one side, put the same amount on the other side. Like you practiced before, grasp the bar with the width that works best for you. It needs to be at least 12 inches apart, but not any more than six inches greater than shoulder width apart. With your spotter’s help, lift the bar to starting position. Be sure to keep the bar balanced and still before lowering. Now lower the bar to your chest in about four seconds. After the bar grazes your chest press it back up to starting position in two seconds. Repeat for your desired amount of reps.

The bench press is a fundamental exercise that all bodybuilders and weight trainees should be familiar with. Keep up the great work and great form, and with practice, you will notice your weight increasing month after month.

Learn more about how to gain muscle. Stop by Klint Newton’s site where you can find out all about building muscle.

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