The bench press is one of the most complete exercises for developing arms and pecks. If you want stronger and more powerful muscles, take note of the keys to starting the bench press effectively and safely.
There are different modalities of this exercise but, in general, the bench press consists of lifting a bar, with or without weight plates, having the traditional training bench as a point of support. It requires some physical preparation, especially if you do not know how much weight to lift in the gym, and above all a good command of the technique, which allows you to safely raise the bar while avoiding injury. How to position yourself properly or how to lift the weight correctly are some of the essential aspects that we present in this guide to start doing the bench press.
The importance of starting posture in the bench press
Standing on the bench, well positioned, is a precondition for doing your first bench press. There are several important details that you must take into account, from the grip, to the placement of the legs. Do not rush. Only when you are perfectly positioned should you remove the bar from its support. Pay particular attention to:
- Well supported feet. Lie down and place each of your legs on one side of the bench. The plants must be fully in contact with the ground.
- Buttocks glued to the bench. It is important to keep your buttocks in contact with the support surface at all times. They should be taut, contracted, and attached to the bench.
- Scapulae retracted. Your shoulder blades should “pull” back and down to seek maximum grip on. To the surface you’re on To reach the correct starting position you must do a scapular retraction, that is, try to bring your shoulder blades together.
- Closed grip. To start bench pressing it is important to know that you must hold the bar with strength and security and that the grip must always be closed. The thumb should completely surround the bar. Regarding the distance between both hands, choose one that is comfortable for you and that roughly matches the distance between your shoulders.
How to perform the first bench press: step by step
For a safe lift, before taking the bar from its support you should do a “review” of your position: one leg on each side of the bench, with the feet well supported, glutes contracted, scapulae retracted and neck straight but without tension.
Once prepared, it is time to hold the bar firmly, remove it from its support and bring it to your chest. If you are starting to bench press, you should do this first downward movement, “drawing” a “J” with the bar.
You already have the bar close to the chest (without supporting it) and now it’s time to raise it. Do the “J” movement again, but this time in the reverse direction, stretching your arms until the bar is above your head, at the level of your eyes. When you raise the bar, do not forget to do two important movements:
- Keep your legs firm, stomping with the soles and heels of your feet, as if you were pushing the ground, is what is known as Leg Drive.
- Don’t take your glutes off the bench and bring your shoulders back and down (rotation). In this way, your back will arch slightly bringing your chest closer to the bar and you will protect your lower back.
- At the end of the lift, the elbows must be locked and the wrists firmly fixed to avoid any accident.
Series and sessions to get started in the bench press
During the first sessions of the bench press, practice the posture and movement with the bar only, without added weight. Once you have mastered the basic technique, you can establish your training plan that determines the number of series, repetitions and breaks of the exercise according to your goals.
If your goal is to increase strength, it is advisable to start with long series, 5 – 8, but with few repetitions, 2 – 5, taking into account that you must rest at least 2 minutes between series. Only when your muscles get used to the effort of the bench press can you consider increasing its intensity.
