Benkpress

Bench press is a classic strength exercise that mainly trains the chest muscles , shoulders and triceps . This exercise is an important part of any strength training routine, as it builds upper body strength and muscle mass.

Correct Execution and Technique

Follow these steps to perform a correct bench press :

1. Lie flat on a bench with your feet planted on the floor. Hold a barbell with a shoulder-width grip.
2. Keep your back naturally arched and your chest high. Tighten your core and activate your shoulders by contracting your shoulder blades.
3. Lower the bar in a controlled manner towards the center of the chest, while inhaling.
4. Exhale as you press the bar straight back up until your arms are straight, but don't fully lock out your elbows.

Common Errors

To maximize safety and results, avoid these common mistakes:

• Raise your feet off the floor : The feet must always be firmly planted to ensure balance and power transmission.
• Falling forward with the shoulders : Many people let their shoulders fall forward, which can lead to injuries. Make sure your shoulders are kept back.
• Locking the elbows : Avoid locking the elbows completely at the top, as this can cause unnecessary stress on the joints.

Video: Bench Press demonstrated by a female athlete

Alternative technique for Bench Press

Modifications and Variations

If you are a beginner, you can start with lighter weights or use dumbbells instead of a barbell. For a challenge, you can try an incline bench press , which puts more focus on the upper chest muscles.

Repetitions and Sets

For muscle growth, you can do 3-4 sets of 8-12 repetitions . If you focus on strength, you can reduce the number of repetitions to 3-6 with heavier weights.

Breathing technique

Remember to breathe in when you lower the weight , and breathe out when you push the bar up . This will help to stabilize the body and increase the power of the lift.