Using a Bench Press for Safety and Health – Lifting Weights the Smart Way

Alexander Sophia

If you have been thinking about bench pressing, then it’s important that you do so properly. Many people may feel that they just want to get started without thinking too much about recommended procedure, but the truth is that this is a good way to injure yourself. In some cases, you may not even be getting the full work out you deserve if you do not bench press correctly. As a general rule, there are 5 things to consider the next time you bench press. In this article, you will learn about some of the most common mistakes that people make and how you can avoid making those same mistakes yourself.

Lifting Weights the Smart Way

The first of the five things to consider next time you bench press is to always keep your feet on the floor. In all honesty, this might be one of the most common mistakes that people make. Even trainers are guilty of putting their feet on the bench. By doing this, however, you are not giving yourself a stable base. Without a stable base, you are putting yourself in harm’s way. If you have short legs and you would like some support, you can use a stool or lower bench. There is not one situation, however, in which you should be putting your feet up on the bench from which you are lifting.

The second of the 5 things to consider next time you bench press is the position of your shoulder blades. It is common for lifter to feel that they want to bring their shoulders into the process. The truth, however, is that by allowing your shoulders to come forward, you are also destabilizing your base. You can also work out your chest muscles by keeping your shoulder blades back.

Two of the most important 5 things to consider next time you bench press is the way in which you hold the bar. It’s very important that you keep your elbows in. Don’t spread your arms out when you are holding the bar. By doing so, you are practically asking for elbow injuries. As a matter of fact, when people injure their elbows doing bench presses, this is normally why. You also want to make sure that you are squeezing the bar tightly. This can increase the intensity of your workout. When you squeeze the bar as hard as you can, you are actually fooling your body into believing that you are lifting more weight than you really are.

The last of the 5 things to consider next you bench press is to warm up prior to lifting the heavy weights. In most cases, you are going to end up lifting much more than your body is used to on a day to day basis. Start with some lighter weights and then work your way up. You can also stretch your arms. While bench pressing benefits primarily the chest, it’s important that you also prepare your arms.