Get Massive Pecs With Proper Bench Press Techniques
We all have ideas in our heads of the proper form when weightlifting. Each and every one of us has our own way of lifting weights and exercising. We have all seen those guys in the gym who we think have bad or improper form, you know the guy doing standing straight bar curls and working his lower back or the guy on the bench press and the only part of his body touching the bench is his shoulders. Sometimes I honestly wonder if those guys can walk the next day??
We all want to lift as much weight as possible and some will sacrifice form over proper lifting techniques.. The higher weights will come maybe a little slower if you lift properly but, when you are finally up to those heavy weights you will do them easier and with fewer injuries.
Let’s go over some proper bench press forms, remember this is for muscle building and not power lifting:
1. Grip Width – As a general rule the wider you grip the bar the more you will work the pectoral muscles. The narrower the grip the more you work your shoulders and triceps. You also do not want to go to wide while benching you can put your shoulders into a weaker position. Even those with long arms should not let your little finger go no farther than the outer ring on the bar. For most of us shoulder width or a little past is going to be perfect placement.
2. Thumbless Gripping - I have no idea how this got started but, the thumbless grip while bench pressing is not only bad form but very dangerous. There is no evidence to show that you can lift more by using this grip. Your pec’s, front delts and tri’s are the muscles that push the weight the position of your thumb has nothing to do with it. Grip the bar with your thumb around the bar not only for safety but, good form too.
3. Contact Points – Using three point’s of contact while benching will not only get you in good form but, also help to increase your weights.. Your feet should be in contact firmly with the floor at all times. Your butt and shoulders should maintain solid contact with the bench. Arch your lower back, but do not lift your butt off the bench into the air.
4. Shoulder Placement – Start by tucking your shoulder blades underneath your body and focusing on pulling them inward so they touch, then downward as if toward your hips. This should force your chest outward and upward. This is exactly what you want and what will help you to train your pec’s, not use your front delts so much. This should also give you the best natural arch to your lower back. An added benefit to this part of the technique is that it will also stabilize your rotator cuffs more.
5. Proper Movement - Lower the bar at an even pace touch the bar to your chest lightly while maintaining control and don’t bounce the bar off your chest. Remember, this is not about how much weight you can lift, it’s about how full and thick you can get those pec’s(the heavy weight will come later) Keep the tension on your pec’s at all times and touch the bar to your chest about 2/3 of the way up your sternum (breastbone). Finally, return it in virtually a straight line to the lockout position and go again. Remember 2 seconds up and 2 seconds down is a good pace.
6. Proper Breathing – Proper breathing is also an important part of form. Breathing helps you to maintain your form and not start moving or shifting your body around on the bench. You should inhale and the bar is lowered to your chest and then exhale as the bar as pushed back up. Holding your breath is not only bad but, dangerous. There is also no scientific evidence that screaming or grunting uncontrollably helps you to lift more. Nice even breaths in and out will get the proper amounts of oxygen into your body.
With some time and patience, you’ll find that with proper form you will maximize your pectoral muscle development. By isolating your pec’s and by not using your front delts so much, this form forces your chest to overcompensate for the lack of deltoid involvement. By doing this your pec’s have no choice except to grow.
By doing this form right you should expect to feel some great pumps and have some very sore pec’s the following day.
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