Don't press your luck by doing bench press all wrong

The bench press. Without a doubt, it is one of the most fundamental exercises in the gym.

It is the upper-body exercise that allows for the most weight lifted in a single movement, which ultimately creates unsurpassed upper-body strength.

However, along with its popularity, it has an underlying reputation for causing injury to many. Shoulder injuries can occur without proper form. The move is not complex, but it must be precise. Be careful and certain that hand and body positioning is correct.

Because it is such a common exercise in the gym, whether with dumbbells or a stacked bar, the importance of review is justified. I have witnessed improper bench presses too many times.

The following tips should help with a safe and effective bench press.


Use collars: I don't mean the ones around your neck. Collars are the springlike clamps that are placed on the ends of the weight plates on a barbell. Without them, the weights can slide off and cause injury. Use them. It only takes a second.

Exhale on exertion: As you push the weight away from your body, forcefully exert your breath through the mouth. This results in a more solid foundation within your torso.

Keep feet firmly on the ground: The moment your feet lift off the ground during the press, major power is lost. So while your savvy little neurons stay grounded, so should your feet. Not maintaining proper foot-to-floor connection will almost ensure an unsuccessful lift.

No chest bouncing

zone: Bouncing the bar off your chest during lifts is a no-no. A cracked sternum and broken rib are not desirable injuries. Typically, the bar should stop an inch or two away from you chest, or until your arms bend out to 90 degrees.

Buck stops here: Save the pelvic thrusts for future endeavors. I'm sure many of you have seen culprits repeatedly bucking his or her hips in the air while trying to complete the exercise. That kind of movement causes extreme arching of the lower back and major pressure in the neck. Please keep the glutes firmly on the bench.

Keep bar over chest: At no point should you be able to see directly under the bar when pressing weight toward the ceiling. It is a chest press because it builds strength and muscle there, so keep it there. Also, in case of bar slippage, wouldn't you rather it fall onto your chest than on your precious mug?

Wrap the thumbs: The thumbs should be wrapped around bar throughout the movement. This prevents the barbell from slipping and crushing your chest or neck. Trust me on this one, boys and girls. I have seen it happen. Not a pretty sight.

Running Tips

Cut risk on your outdoor run with help from Reed Ferber, Ph.D., who heads the University of Calgary’s running injury clinic, and Linsey Marr, Ph.d., who teachers environmental engineering at Virginia Tech.

1. AIR CONTROL – do not run between noon and 5 p.m., when air is most polluted (and can inflame your airways). Check current conditions at airnow.gov.

2. CORNER TURN – no need to jog in place at a traffic light; your muscles does not cool that fast. Or just turn the corner and go.

3. SPLIT SLOPES – roads are angled, and running on them strains your pelvis. Balance it out: whichever direction you run, double back on the same side of street.

Clean your second-story windows on the cheap.

Sure, you could buy a squeegee on a stick. But DIY expert Spike Carlsen has a plan that is more fun!

1. Mix 2 cups water with ¼ cup vinegar and ½ teaspoon liquid detergent.

2. Pour it into a Super Soaker and shoot your windows from outside.

3. Reload with fresh water and rinse. It is best to do this on an overcast day so the solution will not dry and cause water spots before you can rinse.