How to Correctly Peform a Bench Press

I have seen a lot of people doing this exercise incorrectly. Doing this exercise incorrectly can lead to muscle strain and even back or shoulder problems down the road.

Difficulty: Easy

Instructions

1. 

   Always use a spotter, especially if you are benching with a barbell. I have seen people working out alone trying to roll the bar off of their chest when they could not get the weight up. That is not safe at all.

2. 

   While laying on the bench, DO NOT put your feet up. I have seen people putting their legs up, knees bent at a 90 degree angle with their feet above their head. Maybe they are trying to work their abs at the same time as their chest, I do not know. Your feet should be flat on the floor and about shoulder width apart.

3. 

   Remember to breathe in while you are bringing the weight down and breathe out when you push the weight up. The muscle-building part of the exercise is the push up so use all your upper body strength to EXPLODE up, pushing the weight towards the ceiling.

4. 

   When bringing the weight down, DO NOT bounce the barbell or dumbbells off your chest. Bring the weight within a few inches of your chest and then push it back up. Thanks for reading.