Here are the steps for performing a proper bench press:
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Set Up the Bench:
- Adjust the bench to the desired incline (flat, incline, or decline).
- Position the barbell at a height that allows you to unrack it with your arms extended.
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Approach the Bench:
- Stand facing the bench with your feet shoulder-width apart.
- Walk up to the bench and position yourself so your eyes are directly under the barbell.
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Grip the Bar:
- Grip the barbell with your hands slightly wider than shoulder-width apart.
- Keep your wrists straight and in line with your forearms.
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Lift-Off:
- Engage your core by bracing your abdominal muscles.
- Take a deep breath and unrack the bar by straightening your arms.
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Lower the Bar:
- Slowly lower the bar in a controlled motion until it touches your chest, just below your nipples.
- Keep your elbows tucked at a 45-degree angle from your body.
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Press the Bar:
- Exhale and press the bar straight up, fully extending your arms.
- Focus on driving through your heels to engage your leg drive.
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Rep Completion:
- Lock your arms out at the top of the movement.
- Pause briefly before beginning your next rep.
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Rerack the Bar:
- Once you have completed your set, slowly lower the bar back onto the rack.
- Keep your core braced and control the bar all the way down.
Remember to maintain a tight arch in your back, retract your shoulder blades, and keep your feet firmly planted throughout the movement. Start with a light weight and focus on proper form before gradually increasing the load.