This is the correct way to bench.

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davidjr74

0
Benching, in my opinion, is the best exercise out there for your Chest. However, some people bench incorrectly and you may not progress as fast as others. Here is how to bench correctly

1.) Get a Spotter, if you can't get one then make sure your lifting a weight that will not cause too much trouble.
2.) Lay on the bench with your lats spread out.
3.) Make sure you have an arc in your lower back area.
4.) Keep feet flat on the ground
5.) Put your hands on the bar a little more then shoulder width apart
6.) Keep your elbows tucked in while benching and your shoulders shrugged.
7.) Make sure your wrist is straight and not bent/overflexed. (Also squeeze the bar for better grip.
8.) Take a deep breath before you lower the weight
9.) Lower the bar down to your lower chest, upper abs
10.) Move the bar up a small curve and not just straight up
11.) When you get the bar as high as possible lock your arms and exhale
12.) You did one rep, just repeat steps 7-11.

Hope this helps, if anyone has any other good suggestions please add on.
 
um, no offense but, that seems a tad long, i mean i not gonna remember all of the steps when im about to bench. Cut it down to 5-7 and it would be perfect.
 
ChiseldForeArms said:
um, no offense but, that seems a tad long, i mean i not gonna remember all of the steps when im about to bench. Cut it down to 5-7 and it would be perfect.
Click to expand...

It's really not that hard or complicated, once you know how to do them correctly, you do it correctly without even thinking about it, you don't have to be thinking "ok #1...wait was that #27, or no wait, what's #39 again..."
just do it
 
#6 is confusing. I think you mean shoulder blades retracted not shrugged. And I don't agree with elbows tucked in, elbows should be more flaired if size is your goal over pure numbers.

Note: not extremely flaired.
 
EDIT: Note where he makes fun of benching w/ your feet in the air or on the bench. DON'T do that.
 
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jmanjman47 said:
8.) Take a deep breath before you lower the weight
9.) Lower the bar down to your lower chest, upper abs
10.) Move the bar up a small curve and not just straight up
11.) When you get the bar as high as possible lock your arms and exhale
Click to expand...

I personally do not agree with this part. sure you may get some more power at lower weight... But I'm pushing 295 for reps; If I held my breath while lifting on each rep and waited till i reached the top to exhale I would probably pass the EFF out.

Just my two cents though

oh...and I agree with Evo...elbows tucked in is more along the lines of what I would do if I was doing decline presses and focusing on tris.
 
My first post shouldn't be really steps but rather guidelines. Use a very low weight and try it. You will be more stable and be able to make better use of your triceps.

Theres alot of controversy over the breathing guidelines. Some people don't even worry about breath when they bench press. The breathing part should just come naturally.
 
elbows are suppose to be tucked inn, alot of people have told me that.. and ive also been told that the bar is to move streight up, the shortest way up, none of that curve thing or whateveR:p
 
Yeah, I agree with the elbows tucked in - but I think there is some confusion in reference to evo and potentialphreak's reply.

By "tucked in" I mean going under you. As long as grip/hands aren't so far out that they are touching the plates...not that elbows should be pinned to your sides as in close grip bench (or atleast 'closer')
 
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