Best Form of Bench Press for a Bigger Chest (GAINS)
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Date: 2022-04-22
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Comments and reviews: 10
Eric
THE PROPER WAY TO BENCH PRESS
There are very important key points to remember when performing the bench press to ensure healthy shoulders and longevity. In fact, these key points apply to the majority of all horizontal pressing movements.
1. Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest.
2. Keep your chest up (thoracic extension) throughout the movement.
3. Elbows should be tucked and end up at approximately 45 degrees from your side.
4. Unrack the weight and take a deep breath and hold it.
5. Row the weight down to your chest by pulling the bar apart like a bent over row. Do not relax and let the weight drop.
6. Back, hips, glutes and legs are tight and isometrically contracted.
7. When you touch your chest, drive your feet downward and reverse the movement.
8. Lock out the elbows WITHOUT losing your arch and thoracic extension.
reply
THE PROPER WAY TO BENCH PRESS
There are very important key points to remember when performing the bench press to ensure healthy shoulders and longevity. In fact, these key points apply to the majority of all horizontal pressing movements.
1. Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest.
2. Keep your chest up (thoracic extension) throughout the movement.
3. Elbows should be tucked and end up at approximately 45 degrees from your side.
4. Unrack the weight and take a deep breath and hold it.
5. Row the weight down to your chest by pulling the bar apart like a bent over row. Do not relax and let the weight drop.
6. Back, hips, glutes and legs are tight and isometrically contracted.
7. When you touch your chest, drive your feet downward and reverse the movement.
8. Lock out the elbows WITHOUT losing your arch and thoracic extension.
reply
N8
I LOVE cable presses, usually followed by cable fly's. Not discounting bar or dumbbell benching either, because of course all are needed to be the most effective at building strength and size, but there's not another exercise I've done that feels like it recruits nearly as much muscle fiber. I get the best pumps using the cables. Constant resistance at any angle. Gotta love that.
Hey, I've got a technique I'd like to share. (Similar to doing and underhanded bench press) When using the cables to press or fly, turn your palms up enough to touch your pinky knuckles together at the end of the contraction. You will feel that small change in hand placement create a very deep burn in your chest. I've got great results with it in a very short time.
reply
I LOVE cable presses, usually followed by cable fly's. Not discounting bar or dumbbell benching either, because of course all are needed to be the most effective at building strength and size, but there's not another exercise I've done that feels like it recruits nearly as much muscle fiber. I get the best pumps using the cables. Constant resistance at any angle. Gotta love that.
Hey, I've got a technique I'd like to share. (Similar to doing and underhanded bench press) When using the cables to press or fly, turn your palms up enough to touch your pinky knuckles together at the end of the contraction. You will feel that small change in hand placement create a very deep burn in your chest. I've got great results with it in a very short time.
reply
TheTyler701
I need help! I used to only bench for chest, now I have a peck imbalance. My left peck is much bigger and stronger. Because of a lack of right peck development, my right shoulder is now rolling forward. Now no matter what chest exercise I do, it's always my delt that is engaged, I CANNOT target and hit my right peck. What should I do? I'm not very big and wanting to gain a lot of weight (Im like 170, should I just do dumbells and not worry about my right delt being engaged? I hope eventually it all evens out naturally. You don't think I'll have one big left peck and one big right delt right? Thx.
reply
I need help! I used to only bench for chest, now I have a peck imbalance. My left peck is much bigger and stronger. Because of a lack of right peck development, my right shoulder is now rolling forward. Now no matter what chest exercise I do, it's always my delt that is engaged, I CANNOT target and hit my right peck. What should I do? I'm not very big and wanting to gain a lot of weight (Im like 170, should I just do dumbells and not worry about my right delt being engaged? I hope eventually it all evens out naturally. You don't think I'll have one big left peck and one big right delt right? Thx.
reply
sport
I was doing cross overs a few months back and a trainer came up to me and my partner and told us it was the worst thing we could be doing. Our posture wasn't great at the time and said that it is just furthing upper cross syndrome. He also said cross overs are a toning exercise for the middle chest and you need to have muscle there if you want to tone and we didn't. So he said what we should do is close grip bench press. I went with a close grip dumbbell press. He was a personal trainer in the military for 20 years so me and my partner tend to treat his advice like gospel.
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I was doing cross overs a few months back and a trainer came up to me and my partner and told us it was the worst thing we could be doing. Our posture wasn't great at the time and said that it is just furthing upper cross syndrome. He also said cross overs are a toning exercise for the middle chest and you need to have muscle there if you want to tone and we didn't. So he said what we should do is close grip bench press. I went with a close grip dumbbell press. He was a personal trainer in the military for 20 years so me and my partner tend to treat his advice like gospel.
reply
Cygfred
Hi Jeff I hope you can answer this question of mine. I read that the decline bench press doesn't work the lower pecs that much. I also read that arnold never did any of the decline bench press. But, others would say that their chest gains from the lower pecs, they owe it all performing the decline bench press. Can you explain why there are contradicting ideas with regards to developing the lower pecs and may you suggest any exercise that would target the lower chest and provide you with a more fuller chest? Thanks!
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Hi Jeff I hope you can answer this question of mine. I read that the decline bench press doesn't work the lower pecs that much. I also read that arnold never did any of the decline bench press. But, others would say that their chest gains from the lower pecs, they owe it all performing the decline bench press. Can you explain why there are contradicting ideas with regards to developing the lower pecs and may you suggest any exercise that would target the lower chest and provide you with a more fuller chest? Thanks!
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Adrian
What do you guys think about my -diet-. 5 am pre work out 5: 30 to 7 am gym post workout shake 5 grams of bcaas 40 grams of whey protein and 5 grams of creating with a bar of protein (20 grams, no sugar) 9 am oatmeal with almonds and pecans with whole fat milk. 12 pm brown rice with grilled chicken. 2 pm turkey sandwich with whole grain bread a banana and an apple. 5 pm peanut butter shake with 3 egg whites and a cup of oatmeal. Let me know what you guys think
reply
What do you guys think about my -diet-. 5 am pre work out 5: 30 to 7 am gym post workout shake 5 grams of bcaas 40 grams of whey protein and 5 grams of creating with a bar of protein (20 grams, no sugar) 9 am oatmeal with almonds and pecans with whole fat milk. 12 pm brown rice with grilled chicken. 2 pm turkey sandwich with whole grain bread a banana and an apple. 5 pm peanut butter shake with 3 egg whites and a cup of oatmeal. Let me know what you guys think
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Bb
Jeff, I play a lot of sports and go to the gym too, lately I've been straining my groin a lot. It seems to get injured every time I play some high intensity sports. Do you know what could be causing this or do you know how to prevent it in the future? Does it have anything to do with adductor strength or flexibility? I'm flexible enough and I stretch every time before I play.
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Jeff, I play a lot of sports and go to the gym too, lately I've been straining my groin a lot. It seems to get injured every time I play some high intensity sports. Do you know what could be causing this or do you know how to prevent it in the future? Does it have anything to do with adductor strength or flexibility? I'm flexible enough and I stretch every time before I play.
reply
Tristan
Jeff would it still be worth it to buy the athlean X training system? My classes are about to start back up soon so I'll only be able to follow about one month of the meal plan. And I understand that diet is huge when gaining more muscle mass and I don't wanna throw away two months of the meal plan, while only following one all the way though. Any recommendations?
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Jeff would it still be worth it to buy the athlean X training system? My classes are about to start back up soon so I'll only be able to follow about one month of the meal plan. And I understand that diet is huge when gaining more muscle mass and I don't wanna throw away two months of the meal plan, while only following one all the way though. Any recommendations?
reply
Tinpan
Great video Jeff! Yours are absolutely the most science-based videos available. I have been lurking for about 3 months and am ready to join. I never miss a new video. I leverage them as tools and learning to incorporate into my workouts. I'm turning 60 soon and am determined to have a six pack. Crazy? Maybe. Thanks so much for all of the great information.
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Great video Jeff! Yours are absolutely the most science-based videos available. I have been lurking for about 3 months and am ready to join. I never miss a new video. I leverage them as tools and learning to incorporate into my workouts. I'm turning 60 soon and am determined to have a six pack. Crazy? Maybe. Thanks so much for all of the great information.
reply
Geoffrey
Hi Jeff, I'm 14 and starting puberty late so my testosterone is low. My doctor says that my bf% should be around 20 percent which is where I'm at. I want to be leaner and build more muscle. Can you make a video for people my age or in my situation (nutrition, training, where we should be, etc) Thank you so much for all of your videos. - Geoff
reply
Hi Jeff, I'm 14 and starting puberty late so my testosterone is low. My doctor says that my bf% should be around 20 percent which is where I'm at. I want to be leaner and build more muscle. Can you make a video for people my age or in my situation (nutrition, training, where we should be, etc) Thank you so much for all of your videos. - Geoff
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