Lie on the floor with your eyes underneath the barbell and unrack it with your standard bench press grip.(You can also perform floor presses with a pair of dumbbells as shown in the GIF above.) Set a barbell up in a squat or power rack a few feet off the ground.Then, bench as you normally would, lowering the bar down onto the safeties in a controlled manner.Get yourself situated within a power rack and adjust the safeties such that the bar can rest on them a few inches above your chest.Then, unrack the barbell and lower it toward your chest as far as possible.Grab the bar with the same grip you’d use on the flat bench press.Set the bench seat between a 20- and 40-degree incline.The barbell should move up and back towards your head, so your shoulders, elbows, and wrists are all aligned vertically.īelow are several barbell pressing movements you can implement to increase your overall pressing strength, address mobility or technique limitations, or just build more mass overall. Step 4: Once the barbell touches your chest, pause briefly and aggressively drive it back to the starting position.The point of contact depends on your anatomy and grip width - if you have short arms or a close grip, you’ll generally make contact with the bar lower on your chest. Step 3: With the barbell directly over your shoulders, break at the elbows and lower it down toward your chest.From here, hold your breath and “pull” the bar out of the rack such that it ends up directly over your shoulders. The barbell should be roughly over your eyes. Step 2: Establish full-body tension by inhaling deeply and actively pressing your feet into the floor.Make sure that your scapula are pinched together and compressed. Arch your back and ensure that your buttocks and upper back are firmly contacted against the bench. Step 1: Start by firmly planting your feet on the floor with your knees bent.But if you’re an aspiring strength athlete, you may want to refer to a more powerlifting-specific guide. If you’re a bodybuilder or just hitting the gym to get in better shape, the steps below should serve you nicely. The bench press is for everyone, but certain athletes approach the movement differently. It is, for good reason, one of the most popular and versatile exercises you can do for increasing your upper body strength or building more muscle. Behold the best - and only - bench press guide you’ll ever need: How to Do the Bench Press From elite powerlifters like Julius Maddox to your uncle who swears he put up 405 for two, many swear by its benefits. The bench press may be one of the most recognized exercises in the fitness sphere.
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