How to Bench Press

Check out this answer from Consensus:

Both high-load and low-load resistance training can lead to significant muscle hypertrophy and strength gains. However, high-load training is more effective for strength improvements, while low-load training enhances muscle endurance. By incorporating these techniques and maintaining proper form, you can maximize the benefits of the bench press in your workout routine.

The bench press is a fundamental exercise in resistance training, known for its effectiveness in building upper body strength and muscle hypertrophy. This article will guide you through the essential steps and considerations for performing the bench press correctly.

Setting Up

1. Equipment: Use a flat bench and a barbell with appropriate weights.
2. Positioning: Lie flat on the bench with your eyes directly under the bar. Your feet should be flat on the ground, and your back should maintain a natural arch.
3. Grip: Grip the bar slightly wider than shoulder-width apart. Ensure your wrists are straight and aligned with your forearms.

Execution

1. Unrack the Bar: Lift the bar off the rack and hold it directly above your chest with arms fully extended.
2. Lowering the Bar: Slowly lower the bar to your mid-chest, keeping your elbows at a 45-degree angle to your body. Inhale as you lower the bar.
3. Pressing the Bar: Push the bar back up to the starting position while exhaling. Ensure the bar follows a straight path and your feet remain flat on the ground.

Training Variations

• High-Load Training (HL): Perform 8-12 repetitions per set. This method is superior for maximizing strength adaptations, particularly in exercises like the back squat and bench press1.
• Low-Load Training (LL): Perform 25-35 repetitions per set. This method significantly improves muscle endurance, especially in the upper body1.

Tips for Success

• Consistency: Train regularly, ideally three times per week on nonconsecutive days.
• Progressive Overload: Gradually increase the weight or repetitions to continue making gains.
• Form Over Weight: Prioritize proper form to prevent injuries and ensure effective muscle engagement.