How to do the barbell bench press

People who exercise regularly know what a barbell is. A barbell is a piece of physical exercise equipment that we often use for exercise. Using a barbell to exercise will make the body healthier, and using a barbell to exercise will also build muscle. Barbells are generally used for exercise in the form of bench presses, but some people don’t know how to practice in this way, and some people don’t know how to master the method of using a barbell. So what are the methods of barbell bench presses?

Hands - Grip the barbell with both hands (palms facing up, knuckles facing each other), with the grip slightly wider than shoulder width. Keep the barbell pressed against your palms so that the weight of the barbell is transferred directly from your wrists to your elbows.

Wrists - Avoid turning your wrists too far back. The wrist should be kept in an upright position to evenly distribute the force and protect the joints.

Arms - As the barbell reaches the top, you can straighten your arms or lock your elbows; this will not hurt you and will help you get a fuller range of motion. As you lower the barbell, make sure it lightly touches your chest.

Chest - Lower the barbell to a position around or slightly below the nipples. If you raise your arm too far above or below your nipple, you'll put too much stress on your shoulder joint and the exercise will become more difficult.

Eyes - Keep your eyes on the center of the barbell during the first half of the movement, but do not tighten your chin and stare at the barbell as you lower it. Instead, look upward naturally and concentrate on pushing the weight so that the barbell returns to your field of vision.

Head - Keep your head flat on the bench at all times. If you feel like you're putting too much pressure on your neck or upper back, you can turn your head to make adjustments.

Elbows - Keep your elbows at your sides rather than out to ensure your forearms are perpendicular to the ground.

Legs - Place your feet flat on the ground, open your legs naturally in a "V" shape, and bend your knees at a 90-degree angle.

Feet - Keep your feet flat on the ground with your toes pointed to help you maintain balance. When you find it too difficult to push the weight, you can move your feet appropriately or stand on tiptoes to help with arching your waist.

Buttocks - Keep your buttocks on the bench and arch your back. The chest can thus avoid excessive leverage and get sufficient exercise.

Lower Back - Maintain the natural curve of your back throughout the movement. Arching your lower back too much or lifting your hips too much will change the angle of your pec exercise, placing the emphasis on your lower pecs and triceps and placing undue stress on your lower back and spine.

Elbows - Keep your elbows at your sides rather than out to ensure your forearms are perpendicular to the ground.

If you follow this method, I believe you will get good results. The average bench press weight is about 61kg. When exercising, you must be serious and avoid incorrect posture. If the posture is incorrect, you will not get good results. It is useless to do it for such a long time. When exercising, you must also pay attention to moderation. Don't exercise hard when you want results at the beginning. This will have an impact on your body.