Performing the Bench Press Exercise on a Flat Bench - Best to Do it Correctly

The exercise of pulling on the bench is a great diagnostic tool because it reveals impairments in mobility and motor skills. This exercise seems simple - all you have to do is remove the bar from the stands, let it go into the chest, and push it back. However, it turns out it's not so obvious. To get the full potential of muscle power, you need to ensure the correct movement path and close the circuit by stabilizing the entire body. In the following sections of the article, you will find a series of tips that will allow you to approach this exercise in a comprehensive manner, enabling you to avoid injuries and utilize 100% of your muscle potential.

Upon first impression, it may seem inconsequential, yet it is a critical component in maintaining correct positioning, which results in optimal force utilization. The appropriate height of the supports should facilitate safe and effective removal of the barbell, while maintaining the scapula extended and affixed to the bench throughout the entire motion. If the supports are set too high, the exerciser will need to thrust their shoulders forward when removing the barbell, which can result in severe mistakes in executing the exercise.

To accurately determine the width of a bar grip, a number of requirements must be met. The first is quite obvious - undoubtedly the bar should be held a little wider than the width of the shoulders, but not too wide. The second point concerns the use of a grip that allows the scapulae to be pulled in sufficiently and the shoulders to be rotated correctly. Rotating the shoulders should also be connected with keeping the elbows at an angle of 30-45 degrees in relation to the trunk. The third point concerns keeping the wrists in line with the forearms. The fourth point states that the forearms should be kept straight during the entire movement. It is not possible to determine a universal width of the grip for everyone, as everyone has different anatomical conditions, height or joint mobility. However, if these four requirements are met, setting the correct width of the grip is not a problem.

In order to adequately strengthen the hip region, one must pay attention to the correct positioning of the hip joint. It may seem like a minor detail, but it's just as crucial as the proper alignment of the shoulder blades during the execution of squats. It may also seem to have little to do with the group of muscles targeted during the exercise. To properly align the hip joint and strengthen the entire hip region, one must assume a position that allows for the so-called foot rotation into the ground. The lower legs should be parallel to the ground, and the knees should be directed outward. The feet should also be pointed slightly outward.

To execute the push accurately, it is vital to maintain the naturally curved arch of the spine throughout the entire exercise. Of course, before starting the push, one must assume the appropriate position, it is possible to grasp the barbell and arch the back into a bow, which enables one to pull the shoulders back significantly stronger and maintain them in this position. However, one must remember to return the hips to the bench. This is a frequently employed method by triathletes. It is essential to ensure the proper posture of the spine, remembering to firmly contract the abdominal and gluteal muscles prior to initiating the push, keep the scapulae firmly retracted, and avoid allowing the lower back to rest flat on the bench.

A) Take the position on the bench so that the bar is approximately above the collarbones. Consider the appropriate position shown in the previous points of this article. B) Before removing the bar from the stands, pull the shovels back and rotate the shoulders. The rotation is performed by attempting to break the bar inside. This movement allows you to stabilize the shoulders and upper back. Perform a rotation in the hips during the rotation in the shoulders, by pulling the knees outward and screwing the feet into the ground. Maintain this position throughout the entire training. C) Remove the bar from the stands and place it above the chest, without forgetting about the continuous tension in the waist. The bar should be on the same line with the wrists and forearms. D) Lower the weight onto the chest, imagining that you are pulling the elbows down. Keep the forearms in a vertical position. Remember that you control the weight, not it you. Therefore, pay attention to the suitable speed of training. E) Extend the elbows, returning to the starting position. Imagine that you are trying to push yourself away from something.

Below is an analysis of two of the most commonly committed mistakes during bench pressing.

Directing the elbows outward is most commonly observed in individuals who do not apply suitable shoulder rotation. The omission of setting the shoulder in the back of the joint bag can result in the formation of a loose space in the joint, causing the elbows to be deflected outward to compensate for the developed tension. In order to avoid this mistake, one must focus on three aspects: maintaining pulled scapulae throughout the entire duration of the exercise; triggering rotation by attempting to break the bars inward; and guiding the elbow in a straight line over the wrists.

Preparing oneself for correct pressing is indisputably the most demanding and technically challenging aspect. The remainder is truly just bending and extending the elbows. It is crucial that while pressing the barbell, you maintain your elbows at an angle of 30 to 45 degrees relative to the torso and keep your wrists straight. Guiding your elbows inward generates enormous forces that strain the wrists and elbows. Therefore, it is especially important to pay attention to the proper movement trajectory of the elbows and adhere to the abovementioned guidelines. It is also advisable to train the correct movement trajectory of the barbell without additional load.

Pressing while lying on a bench is a rather technically challenging exercise and does not cause any problems for beginners. It is an exercise that requires adequate mobility in the shoulder joints and strength in the supporting muscles, particularly the triceps. If one does not have sufficient range of motion necessary to perform the correct technique of pressing on the bench, then it is advisable to start learning this exercise by pressing from the floor. Of course, long-term work is required to improve joint mobility, aiming for the correct technique of floor pressing, particularly in the triceps. However, in the meantime, one can benefit from the advantages of floor pressing by learning the correct posture and movement patterns. Therefore, floor pressing is an excellent training tool that protects the shoulder joints of the gym novice while teaching him the technique of pushing weight. The same rules apply to floor pressing as to bench pressing. The only difference is that the movement is ended earlier when the triceps touch the floor.

Bench pressing is a necessary exercise in a gym-goer's training plan. Properly setting the height of the barbell supports is crucial. An excessively high setting will push the shoulders forward, disrupting the maintenance of a stable, compact posture. On the other hand, an overly low setting will result in a loss of some energy. The appropriate width of the barbell grip is correlated with the individual body structure of the exerciser. The width of the grip should be chosen in such a way that the forearms can be led vertically throughout the exercise, maintaining appropriate shoulder rotation, and leading the elbows directly under the barbell at a 30-45 degree angle to the torso. Attention should be paid to keeping the spine in a neutral position. The lumbar section should not lie flat on the bench, while the hips should be stabilized in a similar way to squats. The shins should be positioned vertically to the floor, the feet should be screwed into the floor, and the knees should be directed outwards. If the torso is properly positioned and the shoulders are stabilized, the entire movement in the discussed exercise boils down to lowering the barbell to the chest and then pushing it up. Two of the most common mistakes in bench pressing are directing the elbows outwards or inwards. Both these errors cause the shoulders to lose stability and increase the risk of injury. Bench pressing on the floor is an excellent exercise for people who do not yet have enough mobility to perform bench presses on the bench in full range of motion. It is worth including this exercise in one's training routine until mobility improves, as it will create a solid foundation for full-range bench pressing.