8 Tips To Bench Press Properly
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24 Feb 2025
Position yourself comfortably under the bar, retract your shoulders. It provides a solid foundation for the exercise.
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The grip is very important. Ensure that you grip the bar slightly wider than shoulder-width.
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Stack your wrists directly over your forearms (neutral position). Avoid bending them back excessively to prevent wrist pain.
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Keep your feet firmly planted on the floor, ideally slightly behind your knees. It creates stability and assists with the lift.
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Before unracking, take a deep breath into your belly. An arch can also help moving more weight.
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Tuck in the elbows at all times. Doing so protects the shoulder joint and helps maintain a uniform motion.
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Touch the bar to your mid/lower chest, not your neck or upper abs for full activation.
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Always have someone spot you or set the safeties when going heavy. Finish each rep with locked elbows before racking.
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