The Barbell Bench Press – Perform Like A Veteran Lifter

December 28th, 2007 by William | Posted in Weight Lifting Exercises |

The barbell bench press is the king of muscle building exercises. It is usually the busiest station in the weight room. Almost anyone who has been around the training room has been asked how much they can bench.

Here are a few points to help you look like a seasoned weightlifter on the bench press.

1. Always warm up first. I often see individuals stroll up to the bench, instantly throw some massive weights on the bar and push out a few stiff reps. Impressive, but not.

For whatever reasons, most weightlifters do not like to be seen attempting a smaller weight, especialy on the bench press. I guess it is simply a matter of pride. Try to discipline yourself to always warm up.

Start with an empty bar or light weight and work your way up. Get the blood and oxygen flowing to your muscles first. Please.

2. Always use correct form – do not cheat. Lift the bar off the rack, lower it steadily all the way down until it lightly touches your chest. Pause, then push it all the way up. Some people like to bounce it off their chest and some even advocate doing so. Most veterans would probably consider it less than perfect form.

Remember, all the way down and all the way up is a real barbell bench press.

3. Do not put on more than you can safely handle. When someone attempts to lift more than they are ready for, the results are usually awkward at best. The barbell will often tilt off center as one end lags behind, or one of the plates will clank dangerously against the rack. A definite recipe for disaster. This is not what is meant by “working to failure”.

Keep the weights under control. You will avoid injury and progress faster.

4. Now for a personal request: Shut up and lift. I am sure you have witnessed a member of the loud family in the weight room. They let everyone know how strong they are by howling like a crazed Sasquatch during the lift.

I realize that a little grunting can sometimes help your effort and encouragement from your spotter may be motivational, but I beg you to use moderation. After all, others are trying to focus on their task at hand.

Keep these points in mind and perform like a veteran on the barbell bench press and other weight lifting exercises.

See you at the gym.

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