How to Do the Bench Press Exercise

How to Do the Bench Press - Exercise Movement

Bench Press on Smith Machine

(c) Paul Rogers / Cooloola Gym

1. Remove the barbell from the rack and lock the elbows out before lowering the bar to the chest at the nipple line. Don't move the bar in an arc from the rack directly to the chest position. With the Smith machine you can't do this; the path is restricted.
2. Take a deep breath and raise the bar to above the chest with arms extended, exhaling while you push upward and aiming consistently at the same spot on the ceiling. Don't watch the bar; focus on the ceiling.
3. Return the bar to just above the chest and repeat the exercise.
4. If you have any concerns about shoulder joint stability, don't lower the bar so far that the top part of the arm falls much below parallel.
5. To get used to doing the bench press, and if you are going to lift heavy weights, get the assistance of a "spotter" who stands behind the rack and assists with the bar when you have trouble lifting.
6. To finish, replace the bar on the rack from the locked out position. Move the bar backward gradually until you feel the rack uprights, then lower the bar to the rack rest. Do not try to hit the rack rests directly. If you miss, you can lose control, which can be dangerous.

• How to Do the Bench Press
• How to Do the Bench Press - Exercise Movement
• How to Do the Bench Press - Check Points