It's no secret that bench press powerlifting exercises are considered the "gold standard" when it comes to developing upper body strength. But although it's effective, it's also kind of tricky to do. Even veteran lifters still run into trouble when doing the bench press.
Why Bench Press is Both Awesome and Dangerous
There are plenty of bench press variations, and they’re all popular when it comes to upper-body strength development. It’s absolutely effective when done properly, but dangerous when done carelessly. If you want to reap all the benefits of bench press, then a word of advice: don't be too overconfident and always put high regard on your safety.
In today’s article, we will share with you a few bench press techniques that can help you get the most out of this famed exercise. Check them out:
Find a Spotter
There are plenty of reasons why having a spotter is important, they don't just help you accomplish your routines, and they also keep you safe. And of course, because we're talking about safety here, then make sure to be extra picky when it comes to choosing your spotter. Ideally, the one you choose is someone who knows you well and your lifting capacity. That way, you are ensured that communication is open and your safety is guaranteed. But if you don't have a lifting partner that can assist you to lift, then ask your trainer or gym instructor. However, if your only option is some random dude, then before you do your exercise, see to it that you both have agreed on the signals (like when to hand the bar to you, when to unrack the bar, or how to sync up the countdown).
Use Wrist Wraps
Wrist wraps are extremely helpful when it comes to executing bench press. Wearing them help stabilize your wrist and keep its movement limited and in a neutral position. When it comes to using wrist wraps, make sure that the wrap covers the entire wrist and that it is tight enough so that you can't pull your hand back once it's completely wrapped up.
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Observe the Bench Press Proper Form
You may think that this is a basic rule, after all, observing the proper form is the golden rule for any kind of exercise. But that's not the case. One of the reasons why lifters tend to experience mishaps when performing a bench press is because they disregard the proper form. So, if you don't want to experience any kind of injuries and get the best result out from bench pressing, then heed the proper form.
Don't Forget to Stretch
Before you start your exercise make sure to stretch out your shoulders, legs, chest, and back since these muscle groups are involved when doing bench press. As a matter of fact, see to it that you don't forget to stretch and warm up before starting any kind of exercise.
Before your next bench press exercise, don’t forget to incorporate these four safety tips that we’ve mentioned above. Happy lifting!