How to benchpress in 60 seconds checklist

How to Benchpress in 60 seconds

This is by no means the end all be all “How to benchpress” definitive guide, I will follow up to this post with subsequent information.

The purpose of the how to benchpress in 60 seconds checklist, is to give you some check points to make sure you’re optimizing your set up efficiently.

I hate to benchpress, I favor deadlifts and squats, but mostly deadlifts over benchpressing.

Despite my willingness to participate in international chest day my benchpress max is 365. Its probably a little bit higher, but it’s not exactly on my to do list to check anytime soon.

Most of my disdain comes from not being able to get a bench in prime time hours as a gym member, and having Male clients who only wanted to work chest every single workout.

None the less the very little time I spend each month on the benchpress, has yielded great results. Due to this check list, and prioritizing effectiveness over ego lifts.

Don’t

1. Over Arch

2. Flare elbow

3. Bounce bar off chest

4. allow feet to flop around

Always

1. Set up properly

2. Get a lift off

3. Control the weight  the entire time.

Feet

1. under knees that the very least

2. Feet should be flat

3. If you have to go up on your toes it’s usually a sign of having tight hips

Chest & Back

1. chest up

2. Shoulders pinch together back and down

Back

1. Slight arch in your back

2. The barbell should be forehead to eye level

3. Readjust if its difficult  to unrack 

Hands

1. Wrist straight

2. Bar in palms of fingers

3. Forearm under the bar

4. Squeezing the bar like you’re trying to bend it in half

5. The longer your arms the wider you probably have to grip

6. The shorter your arms the more narrow the grip can be

7. Around the rings or inside the rings

Breathe

1. Take a deep breath unrack

2. Bring the bar down

3. push legs into the ground squeeze glutes  Forcefully Blow air out on the way up.

Execution

1. Think of trying to hide you arm pits throughout the duration of the lift, this ways you achieve and maintain a good bar path.

2. Top ab to nipple line

3. Press your legs into the ground as hard as you can as you press the weight away from your body.

Conclusion

I will cover various and more intricate details of how to benchpress in a few videos and future posts. Just because I don’t believe there is a text book method, that everyone should follow. Make sure you check out future posts and follow me on Instagram

#Benchpress