"Bench pressing, when done correctly, can be an effective exercise for building upper body strength and muscle mass," according to Eric Leader, a personal trainer in Tysons Corner. Working with a personal trainer can ensure you learn proper form and technique, which is crucial for safety and maximizing your workout effectiveness. Here’s a guide on how to bench press with the help of a personal trainer:
1. Warm-Up and Preparation
Before starting any exercise, it’s important to warm up your muscles to prevent injury and prepare your body for the workout ahead. Your trainer will likely guide you through a dynamic warm-up routine that includes movements to increase blood flow and loosen up your shoulders, chest, and arms.
2. Setting Up the Equipment
Your trainer will assist you in setting up the bench press station. This includes adjusting the height of the bench, ensuring the barbell is properly loaded with appropriate weights, and setting up safety bars or spotters if needed.
3. Grip and Positioning
Your trainer will explain and demonstrate the correct grip for the bench press. Typically, you’ll grasp the barbell with your hands slightly wider than shoulder-width apart, with your thumbs wrapped around the bar. They’ll also help you position your body correctly on the bench:
Lie flat on the bench with your eyes directly under the bar.
Your feet should be flat on the floor, shoulder-width apart, and firmly planted to provide a stable base.
4. Executing the Lift
Lowering the Bar: Your trainer will instruct you on how to lower the barbell slowly and under control towards your chest. Keep your elbows at around a 45-degree angle to your body to maximize chest engagement and minimize strain on your shoulders.
Pressing the Bar: Once the barbell reaches your chest, your trainer will guide you on how to press it back up using your chest, shoulders, and triceps. It’s crucial to exhale as you press the barbell up and maintain a steady pace without locking your elbows at the top of the lift.
5. Breathing and Rhythm
Your trainer will emphasize the importance of proper breathing technique throughout the lift:
Inhale deeply as you lower the barbell towards your chest.
Exhale forcefully as you press the barbell back up.
Maintain a controlled rhythm to prevent fatigue and maintain form.
6. Safety and Spotting
Bench pressing heavy weights can be risky without proper precautions. Your trainer will ensure safety by:
Spotting you during heavy lifts to assist if needed.
Adjusting the safety bars or using spotters to catch the barbell if you cannot complete a rep.
7. Progression and Technique Refinement
As you become more comfortable with the bench press, your trainer will help you progress by gradually increasing the weight and refining your technique:
Focusing on maintaining proper form as you lift heavier weights.
Making adjustments to your grip, positioning, and breathing as necessary to optimize your performance.
8. Cool Down and Stretching
After completing your bench press session, your trainer will guide you through a cooldown routine to lower your heart rate and stretch your chest, shoulders, and arms. This helps to prevent muscle soreness and promote flexibility.
9. Monitoring and Feedback
Throughout your bench press sessions, your trainer will provide constant feedback on your form and technique. They’ll correct any mistakes to prevent injury and ensure you’re getting the most out of each repetition.
10. Nutrition and Recovery
Finally, your trainer may offer advice on nutrition and recovery strategies to support muscle growth and repair after your bench press workouts. This may include recommendations on protein intake, hydration, and adequate rest.
Working with a personal trainer not only ensures you learn how to bench press safely and effectively but also helps you stay motivated and accountable in achieving your fitness goals. By following their guidance and incorporating proper form and technique, you can maximize the benefits of bench pressing while minimizing the risk of injury.
Eric Leader is the owner of Every Body's Personal Trainer