The bench press is a staple of all workout routines. The basic exercise is designed to work your pectoralis major and minor, or chest muscles directly, with supplementary stress upon the shoulders and triceps. Of course, success at the bench press is the ultimate measure of upper body strength, with the phrase "How much do you bench?" establishing the catch phrase to throw down the gauntlet between male amateurs and serious workout mavens. Personally, I would set 10 repetitions of 225, or 2 plates as the barrier separating contenders from pretenders at the bench press for men. Of course, women will also flock to the bench press exercise to sculpt nicely toned arms and improved bust lines.

Appreciating the perfect technique is ideal for growth. Athletes must concern themselves with targeting their chests and controlling the weight in order to maximize efficiency, maintain safety, and avoid injury. The lift may be performed with barbells or dumbbells to isolate the pectorals. Veterans of the bench press often prefer to use dumbbells in order to place equal burn upon each arm.

This guide will address how to bench-press with the perfect form. The proper motion combines safety measures, hand placement, breathing, and control to effectively build your chest.

How to Bench Press with the Perfect Form: Safety First

Use common sense and consult with your physician prior to initiating any exercise regimen.

Beginners should locate a spotter to stand behind the bench set-up and assist athletes to control the weight and mitigate disastrous accidents. Experienced spotters will allow partners to complete the bulk of the work, provide encouragement, and gently guide the barbell through sticking points.

Rookies may wish to begin with the bar to appreciate the technique, and more advanced players should perform a warm-up set of weight that may easily be pressed 10 times. Rack the weights on the bar with the "numbers in" and the heaviest metal towards the interior of the assembly (45, 35, 25, etc.)

Remember to add clips to both ends of the barbell iron to secure the weights.

The term "disastrous accident" intimates the possibility of torn rotator cuffs, strained backs, cracked ribs, and-or the utter embarrassment of stalled weight upon your chest, and the unbalanced barbell dropping one 45-pound plate onto the floor with a thud, followed by the bar launching itself into midair.

Not cool.

How to Bench Press with the Perfect Form: Hand and Body Placement

Men and women will approach the bench and lay flat on the contraption. The knees should be bent slightly backwards at an 80-degree angle to provide a strong base. Meaning, the hips, butt, and shoulder blades are to remain firmly affixed to the bench in order to preserve balance and generate power. Complete your base by squeezing your back shoulders together, so that the chest demonstrates curvature and remains pronounced at the point of attack.

Next, serious athletes will look directly skyward to ensure that the barbell is at eye level. All barbells carry grooved finishes, with flattened circumferential rings that serve as reference points. Most men will place their ring fingers at these critical marks and encircle the bar with their hands and wrists.

Importantly, the elbows should be poised at 90-degree angles, where the forearms are vertical and perpendicular with the floor. The wrists are to be bent back somewhat, so that the weight rests upon the lower palms of both hands.

How to Bench Press with the Perfect Form: Control the Weight and Breathe

Athletes should alert the spotter to lift the bar off the rack upon the count of three, or deliver the set of dumbbells into ready hands at the bench. Train by keeping the elbows slightly flexed at the highest point of the exercise to prevent injury. Remember to breathe in deeply through an embellished "O" shaped mouth as you relax your arms to lower the weight assembly towards the center of your chest.

Men and women must control the weight heading downward, and graze their chests, before exploding back up with the barbell or dumbbells.

This explosion is characterized with a solid kick of energy that radiates from firmly planted legs and into the chest and arms. Work out mavens will generate additional power by exhaling throughout the press and into the high point with elbows flexed. Please remember to be considerate of your spotter and take care that your breath does not carry the aroma of raw sewage.

Repeat the exercise by breathing in at the apex while lowering the bar or dumbbells, yet again.

The weight is to be controlled with strong, fluid motions. Do not bounce the barbell off your chest like an overmatched lunatic. Do not cheat by arching your lower back and stalling at the low point to gasp for air. Cracked ribs, slipped discs, complete failure, and behaving like an utter tool, represent the direct consequences of improper form at the bench press.

Now, give me 10 reps of 225 on the bench, right now.

This is light and easy weight.

How to Bench Press with the Perfect Form, Sources:

Nick Nilsson, How to do the Perfect Bench Press Rep, http://www.bodybuilding.com/fun/betteru9.htm

Proper Bench Press Form, http://www.real-weight-lifting.com/proper-bench-press-form.html

Bob Myhal, Proper Bench Press Form for Developing Your Pecs, http://musclesurf.com/benchpress.html

references:
weight bench
Top Weight Bench