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.