I have a few pointers for a very common exercise and symbol for upper body strength.  The bench press is often used as a test for assessing upper body strength and often is abused in terms of  form.  I can’t tell you how many times I’ve cringed watching kids and adults perform a bench press.  I’ve also save a few lives by pulling a bar off someones chest or throat.  The main issue with the bench press is that the ego gets in the way.  Here are a few important things to remember when attacking the bench:

1.  Keep your feet on the ground  (flapping around like a fish doesn’t help the bar go up).  Using your legs should help you drive the bar up.

2.  Grip the bar so that when the bar hits your chest your forearms are perfectly vertical (keeps from having hands to wide or too close).

3.  Don’t put on too much weight .  No one is watching you.  Do less weight and better reps.

4.  Keep your butt on the bench, pinch your shoulder blades back, and stick your chest out.

5.  Eyeball the bar on the rack before starting.   If you grab the bar to high on the bench, you will wind up hitting the rack hooks on the way up.

6.  Bring the bar down in a controlled fashion, tap the chest, and explosively drive up.  Do not bang the weight off your chest.

All in all, you have probably heard most of these tips.  The key is to not let your ego get in the way and focus on what your goal is.  Honestly,  unless your being tested for the bench at some time or playing a sport competitively you probably be off using db’s for a chest press.  Db’s allow for more free movement and take away from the whole Bench Press Ego Disease.   Everyone has caught this disease at some point in their life.

For more info check out:

http://www.youtube.com/watch?v=y6s_yMJIgJ8&eurl=http%3A%2F%2Fwww%2Eyoutube%2Ecom%2Fuser%2FNorthJerseySports&feature=player_profilepage

Get Better Today

DS