How to Bench Correctly to Get a Big Chest

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Benching works to create a big chest only if you do it correctly for that purpose by employing the proper form and not just lots of weight. Brush up your benching technique with this free video on personal fitness tips.

Part of the Video Series: Personal Fitness Tips
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Video Transcript

Hi, I'm Belly Beck III from Billy Beck III Personal Training Center here in Weston South Florida. In this video I'm going to teach you how to bench right for a big chest. So a lot of people who want to get a big chest, mostly guys, tend to sacrifice their form in order to lift more weight. I think it's an ego problem but I'm going to tell you what you need to do to actually build the muscles of the chest. Anytime you do a bench press you're not working just the chest but you're also working the front of your shoulders and your triceps, well some other muscles too but those are the main ones. So there's two ways of doing it. You can keep your elbows in and lock your body in and power it up which would be more of a power lifting technique which is all about lifting the most amount of weight at any cost. But, that's the best way to do it. Now if your goal is to build muscle, specifically the chest, you want to bring your elbows out a little bit more and control the movement. As you push up you're also going to push your hands in which is something you don't really see but you're actually pushing your hands in, squeezing, your hands aren't moving because the bar is holding you there but when you squeeze your hands in you're going to activate more of the chest muscles. Now you're going to have to check your ego at the door. Now this is a weight that I can easily handle with good form. If I was just trying to lift a lot of weight I would put a lot more on the bar. So again, remember, if your hips are coming off the bench you need to lighten up, make the chest work. So let me show you what I mean. Take a little wider than a shoulder width grip, you're going to lift up then I'm going to engage the muscles. So I don't just drop it I tighten up, lower slow, lower slow, lower slow, control it and for me that's going to be my range of motion and as I push up my hands are squeezing in, squeezing in nice and slow, then I'm coming back down. Still engaging my chest, not just dropping it and squeezing in and this is a light weight but I can feel it in just two reps. So, I'm Billy Beck III and this has been how to build your chest using the bench press.


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