How to Perform Bench Press?

You need to lay flat on the back and lower the bar to the chest. Thereafter, you need to push the bar back up until the arms and elbows are about 95 percent locked. This exercise is performed to boost growth of muscle groups such as triceps, forearms, and shoulders besides developing the chest.  Remember, don’t throw up the bar too much nor abuse the muscles with too much weight, don’t think because you are using steroids you can do any weight at any tempo, always keep realistic goals with your training.

Instructions for Bench Press:

1. Lay flat on the bench press seat
2. Pinch the shoulder blades together
3. Keep feet flat on the ground
4. Grip the bar at a grip level wider than your shoulders
5. Bar should be lifted off the supporting rack
6. Bar should be slowly reduced until it touches the chest
7. Weight needs to be pushed off until the arms are almost straight
8. Exercise should be repeated until max out
9. Precautions with Bench Press
10. Bar should not be bounced off the chest.
11. Feet should remain at the ground while benching
12. Back should not be bent or moved.
13. Take weights as per your body’s ability, bench-pressing with excess weight can lead to serious injuries.