Tips – Bench Press Basics

IF doing bench press without spotter try to use a smith machine or power lifting frame with adjustable stops. If doing free weight barbell bench it is advisable not to use collars to fix the weights on the bar, so if you do get into difficulty you can tilt the bar to one side and the weights will slide off!

For proper execution you should start with the bar on the stops so you just need to lift it a couple of inches to clear them, the bar should be lined up midway down the chest not up at neck level although some experimentation with the position will give a slightly different feel to the exercise but always think of safety and where the bar will end up if you do suddenly lose control , the same will apply to hand grip where a hand spacing on the bar which gives close to 90 degree angle at the elbow will be normal position but again different hand spacing’s will give a different feel to the exercise.
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