BENCH PRESS SET-UP

BENCH PRESS SETUP

A successful, pain free bench press starts with the perfect setup.

1) Lay back on the bench and plant your feet flat on the ground behind your knees.

2) Position your body so that your eyes are just barely on the “down” side of the barbell toward your feet.  This will get the barbell safely away from the rack once you lift it off.

3) Take a grip just outside of your shoulder width.  This will set you up for the most efficient, safe shoulder position.

4)Lift your upper back off the bench slightly and squeeze your shoulder blades together while puffing your chest up.  Keep the shoulder blades in this retracted position for the whole set.

5) Lower the bar under control toward your mid chest in a slight arc and return the bar up to where it came from without bouncing it off of your chest.

That’s it!  Happy Benching!