Add 15kg to your bench press!

Make each rep far more ef­fec­tive with th­ese quick and sim­ple form fixes

Men's Fitness - - Front Page -

Make in­stant strength gains and sculpt a huge chest with our ex­pert guide

GET A GRIP

Your hands should grip the bar about shoul­der-width apart to main­tain the best po­si­tion for press­ing the weight up. If your grip is too wide you risk plac­ing too much pres­sure on your shoul­der joint, and go­ing too nar­row places a strain on your el­bows. Grip the bar as hard as pos­si­ble and when you press it up, imag­ine you are try­ing to bring your hands to­gether.

KEEP YOUR FEET ON THE FLOOR

Your feet need to be flat on the floor, po­si­tioned di­rectly un­der­neath your bent knees, through­out the en­tire rep. Keep­ing your feet flat al­lows you to push them down into the floor to main­tain a strong arch in your lower back, thereby pro­vid­ing as much sta­bil­ity as pos­si­ble.

ARCH YOUR LOWER BACK

You need to main­tain a strong arch in your lower back as you lift and lower the weight, so fo­cus on get­ting into this po­si­tion be­fore you even put your hands on the bar. Your glutes need to be in con­stant con­tact with the bench too, and tens­ing them hard en­ables you to main­tain an arch in your lower back and keep your core braced, which is essen­tial to keep­ing both your up­per and lower body sta­ble.

KEEP YOUR EL­BOWS CLOSE

Ini­ti­ate each rep by bend­ing your el­bows to lower the bar slowly and un­der con­trol un­til it touches your chest near the nip­ples. Per­fect form means keep­ing your el­bows as close to your sides as pos­si­ble as you lower the weight, then press back up pow­er­fully.

BE HEAD STRONG

The back of your head should be in con­tact with the bench from the mo­ment you lie down to the mo­ment you rack the weight. Rais­ing your head will have an ef­fect on the rest of your body, pre­vent­ing you from stay­ing sta­ble. Your shoul­ders and up­per back should also be in con­tact with the bench for the du­ra­tion of the set for sta­bil­ity pur­poses. Squeeze your shoul­der blades to­gether as you lower the bar to your chest.

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