How To Perform Flat Bench Press

How to do a standard flat bench press? This question seems simple, but there are actually many details to pay attention to in order to do it well. The bench press is a basic exercise for strength training, and it is important for the development of the pectoralis major, the anterior deltoid and the triceps. However, if the action is not standard, not only will the effect be discounted, but it will also be easy to get injured.
First of all, we must understand which muscle groups will be used to complete the flat bench press. The main muscle group for the flat bench press is the pectoralis major, and the auxiliary muscle group is the triceps and the anterior deltoid. Secondly, the posture of the bench press must be emphasized. Many people do the bench press immediately after lying down, but the starting posture is actually very important. To do a standard bench press, the head, shoulders, back, hips, and feet are all very sophisticated. In particular, the detail of the scapula retracting and sinking is often ignored by novices, which will directly affect the feeling of the chest muscle force. The grip distance is also a problem. If the grip distance is too narrow, it will emphasize the training of the triceps, and if it is too wide, it will hurt the shoulders. Therefore, you have to find a width that suits you. It is recommended that users start with 1.5 times the shoulder width and then adjust according to their feelings. Pay special attention to the process of lowering the dumbbells. Many people either lower them too fast or in the wrong trajectory. It is important to control the speed. It is safer to keep the elbow angle at about 75 degrees. There is also the point where the barbell lands. Novices often land it below the chest, which puts too much pressure on the shoulders. It should be guided to the lower edge of the chest muscles. Two common mistakes should be avoided during the force phase: one is to lift the buttocks off the bench, and the other is to use the head to push the barbell. It is important to remind users to push the ground with the heels and keep the core tight. In addition, the position of the hips and legs is also very important. The buttocks should be close to the bench surface, and do not arch too high to avoid excessive lumbar arching. A slight natural arc is OK, but the core should be tightened to stabilize the torso. Use your feet to push the ground hard, and imagine pushing yourself off the ground (but keep your buttocks close to the bench at all times). The soles of the feet can be slightly retracted or slightly forward according to comfort, but be sure to step firmly on the ground, which can activate the tension of the whole body and provide better power transmission. The last and most important point is that before lying down, you should actively tighten your shoulder blades and maintain this tightening state throughout the bench press process. This will provide a solid platform for the barbell bench press, protect your shoulder joints, and maximize the strength of your chest muscles.
The second is to arrange warm-up properly. Warm-up can not only improve the training effect, help muscles and joints adapt to the weight they are about to bear, but also prevent injuries. For example, we can do some dynamic stretching of the shoulders, elbows and wrists before formal training to ensure the mobility of the joints. It is recommended to do several sets of warm-up with lighter weights, 10-12 times per set. Gradually adapt to the target load by gradually increasing the weight.
Ensuring these correct postures and stable power output can not only improve your bench press effect, but also avoid unnecessary injuries. Following these guidelines, you will be able to perform bench press training more safely and effectively. I wish you a smooth training!