The Bench Press is the most popular lift in the gym. It’s the upper-body exercise that lets you lift the most weight. The Bench Press builds upper-body strength like no other exercise & that’s why it’s part of StrongLifts 5×5 program.
Unfortunately the Bench Press causes most injuries, especially shoulder injuries. This article will teach you how to Bench Press with proper technique so you can bench more weight without injuring yourself.
What’s The Bench Press? Lie on an upright support bench or a bench inside a Power Rack. Unrack the weight & lower it to your chest. Press it back up until your arms are locked. You’ve done a Bench Press.
You have several ways to Bench Press by varying grip, grip width, bench angle, etc. Some Bench Press variations are:
- Close Grip Bench Press. Shoulder width grip. Emphasis triceps.
- Reverse Grip Bench Press. Palms facing you. Also emphasis triceps.
- Incline Bench Press. From an incline bench. Emphasis shoulders.
- Decline Bench Press. From a decline bench. Allows more weight.
- Floor Press. Bench Press while lying on the floor. More triceps.
