Bench Press

Bodybuilding - Bench Press

Lie on down on a bench and place your feet firmly on the floor to each side. Do not place your feet on the bench or have them in the air. Move up the bench until the barbell is at eye level. Make sure that you have a spotter whenever you bench press. Have your spotter give you a lift off to get the barbell off of the bench rack.

Lower the barbell to your sternum, pause for a second and press the barbell back to the starting position. Try to press in a straight line rather than an arc. Breathe in as you lower the barbell to your sternum and hold your breath as you press the barbell back to the starting position.

Holding your breath will allow you to get tighter and lift more weight. However, make sure to clear this breathing pattern with your doctor if you have high blood pressure or any heart problems. Holding your breath while training will cause a temporary increase in your blood pressure, so make sure to err on the side of caution.

Some More Tips For A Better Bench Press -

- Crush the barbell as hard as you can on each rep. Imagine that you are trying to rip the bar apart laterally.

- When you press the barbell away from you, imagine that you are trying to push yourself through the floor.

- Flex your legs, butt and stomach while bench-pressing for maximum stability.