How to Bench Press - Techniques, Benefits

How to Bench Press - Techniques, Benefits


The bench press helps build muscles in the upper body. Perform bench presses regularly for increased strength and muscle development.

If you don't have access to a specialized bench press rack, you can use a standard flat bench. Use an overhand grip and a 45 degree angle for your upper arms when you do bench presses.

Once you've finished your desired reps, place the bar on the rack and slowly lower it to the barbell rest.

The bench press is a compound exercise that helps you build strength and hypertrophy in the muscles of the chest, shoulder, and upper arm.

It is also a functional exercise that helps restore muscle balance for athletes who primarily use pulling muscles.

Beginners should warm up with unweighted bench presses, and advanced lifters should use a power rack to prevent injury.

Add weight in 2.5 pound increments, and do not add more weight until you can lift the current weight with good form.

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