Proper bench-press form starts lying on a bench with your feet on the floor \u2013 approximately shoulder width apart.<\/p>\n

1. Unrack the bar with straight arms and steady the bar before lowering the weight inhaling while doing so.<\/p>\n

2. Lower the bar to your mid-chest.<\/p>\n

3. Press it back up (exhale while doing so) until you\u2019ve locked your elbows. Keep your butt on the bench. Repeat subsequent repetitions for the set.<\/p>\n

The Bench Press is a full body, compound exercise. It works your chest, shoulders, and triceps most. It\u2019s the most effective exercise to gain upper-body strength and muscle because it\u2019s the upper-body exercise you\u2019ll lift the most weight on- more than front presses. Some people call the bench press and squat the \u2018King\u2019 of exercises.<\/p>\n

To avoid shoulder pain, tuck your elbows 75\u00b0 when you lower the bar. Don\u2019t try to stretch your chest by flaring your elbows 90\u00b0 out. You\u2019ll impinge your shoulders if your upper-arms are perpendicular to your torso at the bottom. Tuck your elbows 75\u00b0 to Bench Press pain-free.<\/p>\n

Unlike the Squat or Deadlift, the bar doesn\u2019t move in a vertical line when you Bench Press with proper form. It moves diagonally from your mid-chest over your shoulders. This is the safest way to Bench Press for your shoulders. It\u2019s also the most effective way to Bench Press heavy.<\/p>\n","protected":false},"excerpt":{"rendered":"

Proper bench-press form starts lying on a bench with your feet on the floor \u2013 approximately shoulder width apart. 1. Unrack the bar with straight arms and steady the bar […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[291,83,63,155],"tags":[337],"class_list":["post-10071","post","type-post","status-publish","format-standard","hentry","category-chest","category-exercise-descriptions","category-fitness","category-resistance-exercises","tag-pecs"],"_links":{"self":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/comments?post=10071"}],"version-history":[{"count":0,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10071\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media?parent=10071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/categories?post=10071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/tags?post=10071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}