The Key Points of The Barbell Bench Press

How to perform a standard barbell bench press training is a very common question, but it needs a systematic answer.

How to do a standard barbell bench press is a common question, but it needs a systematic answer.
The first thing that comes to mind is posture. The wrong bench press posture is prone to injury, especially the shoulders and wrists. You should start from a lying position, emphasizing the retraction and sinking of the shoulder blades, which many people ignore. Many people push directly, resulting in shoulder thrusts. The difference between "chest up" and "arching the waist" must be explained clearly to avoid misunderstandings of excessive back arching of the waist.
Then there is the grip. Too narrow to train triceps, too wide to hurt shoulders, it must be explained that the appropriate width is about 1.5 times the shoulder width, but it varies from person to person. The neutral position of the wrist is also very important. I have seen many people with wrists folded, resulting in barbell pressure at the base of the palm, which will cause wrist pain for a long time.
The position of the feet is easily overlooked. Novices may step on the ground casually, but the actual lower limb drive is very important. The feet should be firmly planted, and the legs should be used to stabilize the body, especially when the weight is heavy. However, the arch of the waist should be moderate to avoid lumbar compensation.
In terms of breathing, it is common to inhale when lowering and exhale when pushing up, but some people like Valsalva breathing. I have to mention the pros and cons. After all, heavy weights require core stability.
In terms of movement trajectory, straight up and down may not be suitable for everyone, mentioning the contact point and the angle of pushing up. People with different body structures have different trajectories. For example, people with long arms may be more suitable for diagonal lines. Avoid chest bounce with the barbell and emphasize controlling the eccentric phase.
Protective measures must be emphasized, especially when training alone. It is recommended to use a bar guard or find someone to assist to avoid being pressed when exhausted. There are also warm-up and weight selection. Novices tend to overestimate themselves, resulting in deformation of movements.
Finally, common mistakes are added, such as chest bounce, elbow hyperextension, and hip lift. These details can help users check themselves. It may also be reminded to proceed step by step, don't blindly pursue weight, and lay a good foundation.