Mechanics of the Bench Press

There are a few things that you should do before you begin your lift phase of the bench press. You should stretch and warm up. Your stretching should be static stretching and it should be before you work out and after you are finished. The reason that you want to stretch is that it helps prevent injuries and it also improves strength. The more flexible you are the better. A good stretch before bench pressing is to grab a pole above your head and lower your body while you hold on to the pole. This will stretch out m

The final phase is the pressing phase. The pressing phase begins as the weight is pushed towards the starting point. The lifter should exhale as the muscles contract to control the ascent of the weight. The weight should be kept as close to the axis of rotations as possible. You want to lift the bar directly over the chest/shoulders to avoid any horizontal motion. You want to keep your back as flat on the bench as possible. There will be a slight arch in your back but you don’t want an over exaggerated one. The pressing phase is concluded when the arms are fully extended and the elbows are locked out.

The next phase of the lift is the preparation phase. There are a few tasks that need to be addressed in this phase. First you want to make sure that the weights are balanced on the bar and that the collars are securing the plates. If the plates are unbalance you will lose stability and possibly injury yourself. Next you want to mentally prepare yourself for the task. When lifting weights your mental state plays a huge part in weather or not you will be able to lift the weight. If you think that there is no way that you would be able to lift the weight then odds are you aren’t going to lift it. Next you want to position yourself on the bench so that the bar is located above your eyes. You need to make sure that your back and buttocks are placed firmly on the bench. Keep your feet flat on the floor to maintain stability. The more body parts in contact with the surface the greater the stability. Make sure that your grip is centered on the bar; a grip slightly wider than shoulder with apart will be good. You should have a spotter present to assist the lifter. You should also find a spot to focus on when lifting the bar. Your breathing is also important when lifting the bar. You should inhale as the bar is lowered to the chest and exhale as the bar is pressed off.

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