How to bench press properly (Flat)

The bench press is quite possibly the most popular and well known weight lifting exercise around. You will often hear the question "How much do you bench?" being asked among gymers! As someone who has an interest in weight lifting and/or building strength, you should definitely not skip out on this exercise as it will really help you to build strength, size and muscle quickly. There are several variations of the bench press but for the purpose of this hub, we will focus on the flat bench press.

What equipment do you need to get started?

• Flat bench. It should have at least a couple hooks for the barbell to rest on.
• Barbell. There are different size barbells but I would recommend using the Olympic size bar (20kg).
• Weight Plates.
• Most importantly...bring your "A" game! Every weight lifting session you need to have a positive attitude/mindset otherwise you are potentially setting yourself up for disaster.

Alright, let's start...

• If you are a beginner, I recommend starting light i.e. with only the bar. You don't want to rush into anything and this will also help you work on your technique and build confidence.
• Lie down on the flat bench. Ensure your feet are planted firmly on the floor (soles of shoes on the ground). Shoulders should be back and chest should be puffed out. Notice the gap between your back and the bench - this is the natural arch that your back will form in this position.
• Grip the bar. Your hands should be at shoulder width apart...many barbells have a smooth line on both ends of the barbell at roughly the shoulder length width. Try and keep your eyes in line with the barbell - this will ensure your head is not hanging off the back of the bench!
• Breathe in, breathe out while you lift the bar up to the starting position. Arms should be straight and your elbows should be locked.
• While you slowly lower the bar, breathe in. By the time the bar (gently) touches your chest you should have breathed in enough air.
• Using a push motion, push/press the bar back up to the starting position (remember to straighten your arms and lock your elbows at the end of the push). While you are pushing the bar back to the starting position, you should be exhaling slowly.
• Repeat!

Some extra tips:

• Practice, practice, practice. Start with a light weight to ensure you build proper technique/form.
• Keep your feet flat on the floor at all times. Back should be arched and shoulders should be back.
• Grip the bar hard.
• Remember to breathe properly.
• Leave your ego at the door. The last thing you want is to hurt yourself...if you're not sure of something, ask someone who has experience with weight lifting.
• Find someone to "spot" you on those last couple reps that you are struggling with.