STEPS
TOOLS
Locate a proper bench with all equipment including the bench, bar, weights, rack, and safety clips
Add an equal amount of weight to each side of the bench making sure to secure the weights with safety clips
Proper benching form includes arching your back throughout the whole rep
Be sure to firmly plant your feet while benching
To determine the proper grip for your arm length place thumbs at the edge of the rough portion of the bar and extend hands as far from thumb as possible and grip the bar
Move thumbs to wrap hand around the bar at the proper position adjusting slightly for comfort as necessary
Lift weight off of bar being sure to brace your arms and back
Exhale while lowering bar to chest with back arched; lower bar straight down with arms at 45 degree angle
Exhale and EXPLODE upwards as you lift bar
Re-rack weight once you've completed set
- Bench
- Weights
- Weight Safety Clips
- Bar
- Bar Rack
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