The bench press is one of the most popular and result oriented exercises in the gym of the upper body. The exercise helps in building upper body strength like no other exercise.
Bench pressing helps in developing the chest besides working on the front shoulders and triceps. This exercise helps you to lift maximum weight using the upper body muscles.
How to do Bench Press and Safety:
1. In order to make sure the bar does not slip out of your hands, you must use your thumbs when doing the bench press.
2. Get a feeling of what you can and cannot handle by adding weight gradually.
3. Ask someone to spot if you are stuck with the bar on your chest.
4. Emphasize upon bringing the chest forward and squeezing your shoulder blades.
5. You can lose strength if the grip is too narrow; if the grip is too wide, the distance the bar travels will get shorten.
6. Do not let your chest to go flat or shoulders to roll forward.
7. Keep feet flat on the floor, weight on the heels, and lower leg perpendicular to the floor for preventing extreme arching of your lower back.
8. Do not look at the bar, keep focus on a point at the ceiling, and press the bar in a straight line above your chest and not towards the face.
9. Put the bar close to your wrists, not close to your fingers.
It’s important to take extra caution with your bench press routines during your cycle, and imperative you get a bench-shirt for bench pressing before you start using anabolic steroids. The bench-shirt will prevent possible injuries and lessen chances of hard, lifetime problems with shoulders and elbows, this is more true during a cycle when tendons are weak and joints struggle.