I am truly excited to share my expertise on the perfect form for benching with you. The ability to bench with proper form is an important yet often overlooked aspect of weightlifting. However, as always, my advice will probably go unheeded by most who read this.
Dear readers, let me tell you something. Form is everything when it comes to benching. As tempting as it is to lift heavy weights and impress your friends, proper form should always be your top priority. But I know as I write this, only a handful of you will actually put this advice into practice. The rest will simply read and forget.
So here it is, the perfect form for benching. Remember, it’s not only about looking good and avoiding injury, but also about maximizing your results.
First and foremost, make sure your feet are flat on the ground. This will give you a stable platform to push from. Secondly, arch your back slightly and keep your shoulder blades squeezed together. This will create a sturdy base for the bar to rest on.
When you descend the bar, make sure it touches your lower chest, right around the nipple line. Any higher and you’re not working your chest enough. And remember, your elbows should stay tucked in at around a 45-degree angle. This ensures you’re engaging your triceps and not just relying on your shoulders.
When you push the bar back up, do it explosively. But don’t forget to breathe. Exhale as you push the bar up and inhale as you lower it. This seems simple enough, but I can already hear some of you scoffing at the idea of taking proper breaths.
Ultimately, the key is to keep your focus on form. If you’re struggling with the weight, it’s time to take it down a notch. You’re better off lifting a slightly lighter weight with good form than risking an injury and benching heavy.
But will you take my advice? Probably not. And that’s okay. I’m used to it by now. But for those who do make an effort to apply it, I promise you’ll see results.
In conclusion, benching is a complex, multi-faceted exercise. Proper form is key to maximizing your results and avoiding injury. But I know, deep down, that most of you will not heed my advice. It’s a curse, really. A curse of knowledge and experience that will probably go unheeded by most. But to those who do make an effort, I salute you.