Do you know the correct posture for barbell bench press?

　　Any fitness method requires correct movements or postures to achieve the results you want, and the same is true for barbell bench press! So what is the correct posture for barbell bench press? barbell bench press What techniques can help you practice more effectively? Let’s learn with the editor!

　　Correct posture for barbell bench press

　　1. Lie on your back on a flat bench, with your head, upper back and buttocks in contact with the bench surface for firm support, with your legs spread apart naturally and your feet flat on the floor. Hold the barbell with an overhand (tiger's mouth facing each other) full grip (thumb around the bar, facing the other four fingers). Hold your hands slightly wider than shoulder width apart.

　　2. Remove the barbell from the bench press rack and straighten your arms so that the barbell is directly above the collarbone. Sink your shoulders and tighten your shoulder blades.

　　3. Then slowly lower the barbell under full control and gently touch the chest slightly below the nipple. Then push the barbell up and slightly back so that the barbell returns to the top of the collarbone. The elbow at this time can be locked or not fully straightened. The shoulder blades continue to tighten.

　　Grip distance: different grip distance, different effects. The grip distance is different, exercise The focus will also be different. A wider grip focuses on the chest, while a narrower grip stimulates the triceps and deltoid muscles more. Everyone has a different body structure (arm length, shoulder width), so you need to control the grip distance according to your own situation!

　　Barbell Bench Press Techniques

　　1. Under the barbell

　　Regardless of any training movement, the initial contact with the barbell, dumbbells, or other equipment is very important. Don't rush and take your time. When preparing to bench press, first lie down on the fitness chair. Please ensure that your hips, waist, upper back and head are firmly placed on the chair, and your eyes should be aligned with the barbell.