If you’re reading this, chances are you’re one of the millions of people who hit up the gym every day and pump out some solid reps on the bench…but do you know what you’re doing? Probably not. And do you care to learn? Definitely not. But fear not, for I am here to bestow upon you the knowledge of the perfect bench press form. But let’s be real, you’re not going to listen anyway, are you?

Here’s the thing, folks. The bench press is arguably one of the most popular exercises in the gym. Everyone wants to lift heavy, feel strong, and look good doing it. But what many people fail to realize is that doing the exercise with improper form can not only hinder your progress, but can also lead to injury. And yet, despite the countless warnings and advice from personal trainers and fitness enthusiasts alike, people still insist on doing the bench press with incorrect form.

So, what exactly is correct form? Let’s start with your grip. Make sure that your hands are evenly spaced on the bar, with your pinkies on the rings or your index fingers on the rings – whichever feels most comfortable. Your feet should be flat on the floor, your back should be arched, and your shoulder blades should be squeezed together and down. When lowering the weight, make sure the bar touches your mid-chest or nipples, then press the weight back up in a straight line. Avoid flaring your elbows and bouncing the weight off your chest. And most importantly, do not neglect your warm-up sets.

But let’s face it, we all know that the majority of gym-goers just want to show off their “gains” to impress others. They think they can cheat proper form and still get the benefits, but the truth is, they’re only hurting themselves. It’s not about the amount you can lift, but rather how well you can lift it. And no matter how many times we preach this, most people just don’t care.

So, to the select few of you who actually do care about doing things correctly, I salute you. I hope this guide has helped you in some way, and I hope that others around you take notice of your dedication and follow suit. But to the rest of you, I will continue to give you advice that falls on deaf ears. It’s a thankless job, but someone’s gotta do it.

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