Bench Press: What is, Technique, Tips and more !!
Bench Press is a free weight exercise that focuses on working on upper body strength, this physical exercise is one of the three that are performed in the powerlifting, is designed to develop the muscles of the chest, anterior deltoids and in some variations chest muscles, anterior deltoids and in some variations the triceps. The muscles that are worked during this exercise will depend on the angle at which you perform it.
Technique
First you need to position yourself so your eyes are under the bar. This helps with takeoff and trajectory.
Second you need to use a grip slightly wider than shoulder width to hit the pectoralis major.
Third you need to keep your scapular retraction, this is achieved by trying to bring your shoulder blades together, trying to bring them to the spine to stabilise and protect the shoulders.
Fourth when you lower the bar you need to consider: when you lower the bar it has to go slightly below the nipple, keep your elbows at 45 degrees to the body and finally while you are lowering the bar inhale.
Fifth and last, push the bar up to your shoulders and exhale.
Common bench press mistakes
Having the grip too open or closed can lead to injury to other muscles, increasing the possibility of shoulder injury.
When you are performing you put your shoulders out, this can mean two things: that you don't know the technique yet or that it is too heavy for you and therefore you help yourself with more muscles than you should, this can lead to a serious injury to the shoulders.
Arching the back too much, as this can generate a lot of tension in the back and can lead to injury.
Warming up inadequately before performing this exercise, this will surely cause not only a low performance at the time of bench press but also gives you a high probability of injury.
Tips
If you want to prioritize the upper pec, place the bench at 30-45 degrees and maintain the same technique you use for the flat bench press.
If you want to prioritize muscle growth over strength I recommend doing the bench press with dumbbells as there is a greater range of travel and therefore there is greater hypertrophy.
Prioritize technique over weight, this seems like a very basic tip but if you use the right technique you will avoid injuries that can permanently damage you.
Try not to bounce the bar against your chest as this reduces the efficiency of this great exercise, control the movement and you will see better results.
If you want to lift a lot of weight in this exercise, we recommend using elbow and wrist pads for extra support when lifting.
Don't be afraid to ask someone to be your spotter because when you are lifting a challenging weight, slipping can cause serious injuries such as fractures, contusions and more.
Variations
Incline Bench Press
The incline bench press is an excellent exercise for the chest, specifically for the upper chest, during this exercise you also involve other muscles such as the shoulder and triceps, unlike the flat bench press this one is performed on a bench that has a different angle of inclination.
First, set the bench at 30-45 degrees and the bar at a height you can reach.
Second, grip the bar with a grip slightly wider than shoulder width and make sure your wrists are always straight and not bent backwards.
Third, extend your arms fully and position the bar directly over your eyes or slightly up your upper chest.
Fourth, breathe in and keep your elbows in and 45 degrees to your body, the bar should hit your upper chest.
Fifth and last, breathe as you push, don’t arch your back and extend your arms fully but don’t lock your elbows.
Dumbbell Bench Press
The dumbbell bench press is an excellent exercise for strength and hypertrophy depending on your goals, as you can increase your strength with this exercise as it is easy to progress with the weight and it is good for hypertrophy as it has more range of motion and greater tension than the flat bench press.
First, lie down on the bench and raise the dumbbells without completely locking your elbows.
Second, while inhaling, lower the dumbbells to a 45 degree angle with respect to your torso, lower slowly and pause when you are in the concentric phase.
Third, raise the dumbbells while exhaling, imagine that you want to bring the elbows together for more hypertrophy, do not forget that when you are with the dumbbells up do not completely block the elbows and repeat.
Bench Press Machine
How many calories do you burn with Bench Press?
The number of calories you burn on the machine chest press depends on your body weight, the intensity of the exercise, the duration and your basal metabolism. But I can give you an estimate.
For a 70kg (154lbs) person:
-Moderate workout for 30 minutes: 180-250 calories
-Intensive workout for 30 minutes: 300+ calories
Note: These are estimates. Use a heart rate monitor or a fitness app for a more precise calculation.
