Paleo Workouts For Dummies
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No one can ignore the bench press or deny its effectiveness. Admittedly, this exercise isn’t for everyone, but for those who have the shoulders for it, the bench press offers huge strength returns. You may or may not have the shoulders to handle bench pressing. If you experience any pain or discomfort with this movement, stop immediately. You can also exchange push-up variations for bench pressing.

The bench press is best performed with a barbell because it allows you to load the most weight onto the movement. And really, the ability to move the most weight through the greatest range of motion is the major benefit of the bench press over the other pushing exercises. However, if you feel more comfortable bench pressing with dumbbells or kettlebells, go for it.

Here’s how to properly execute a bench press:

Lie down on the bench, planting your feet on the ground.

Make sure the bench touches your butt and upper back at all times and maintain the natural curvature of your spine (neutral spine) throughout the movement.

Grab the bar just outside of shoulder-width, maybe a little wider. Place the bar deep into the heel of your palm to take some stress off the wrist.

Grab the bar just outside of shoulder-width, maybe a little wider. Place the bar deep into the heel of your palm to take some stress off the wrist.

If you need to, use a spotter to help you lift the barbell up into the starting position. In fact, it’s best to have a spotter at all times during the bench press.

Don’t go too wide with your grip, or you may irritate your shoulders.

Keep your elbows within a 45-degree angle as you lower the bar down toward your sternum.

Keep your elbows within a 45-degree angle as you lower the bar down toward your sternum.

The forearms should be vertical or very close to vertical at the bottom of the bench press. To help keep your shoulders in a good position and your elbows in the right spot, imagine that you’re trying to bend that bar like a horseshoe throughout the bench.

Drive the bar back up and over your face. The bar shouldn’t travel straight up and down but rather in a C pattern.

Drive the bar back up and over your face. The bar shouldn’t travel straight up and down but rather in a C pattern.

Don’t forget to breathe! Take a deep breath into the belly as you lower the bar, and let out a compressed breath as you press it back up. Also, be sure to press back up to a full lockout with each rep.

About This Article

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Dr. Kellyann Petrucci, author and nutritionist, appears on various news streams nationally and conducts workshops and seminars worldwide to help people feel — and look — their best. She is also the author of the popular website www.DrKellyann.com and gives daily news, tips, and inspiration on Twitter @drkellyann. Patrick Flynn, a fitness minimalist, conducts workshops and certifications worldwide, teaching people how to get more fit with less — but more effective — exercise. He is the driving force behind ChroniclesOfStrength.com, a top-500 health and wellness blog.

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