BREAK IT DOWN: The Bench Press

By Maggie Fazeli Fard |

It seems impossible to venture into a weight room without seeing someone chest-pressing a barbell or set of dumbbells. In fact, it’s a sight so common that it birthed the now-clichéd question, “How much do you bench?”

As stereotypical as this strength move may be, supine pressing is a fundamental part of most workout programs because it challenges your chest, as well as the entire upper body. It works the full shoulder girdle and the tough-to-target triceps; pressing also improves stability in the core and joints.

The only downside of this move is its association with pain in the front of the shoulder or in the lower back, both of which are often consequences of poor form and too-heavy weights.

You can avoid this and make the most of each rep with a few simple setup fixes, a willingness to embrace new variations on the standard bench press, and the ability to let go of ego.

with the bar in line with the top of your head. Keeping your feet flat on the floor, take an overhand grip on the bar and lift it off the uprights. Inhale and brace your core, then slowly lower the bar until it contacts the lower part of your chest.

  1. Tip: With feet flat, press them evenly into the floor.

and push your feet into the floor as you press the bar back to the starting position. Pause at the top, arms fully extended, and exhale. Keep your abs and glutes engaged as you release your breath. Take another inhale and repeat for desired rep count.

  1. Tip: Allow your lower back to maintain a natural arch while pressing your shoulders and glutes into the bench.

to the rack with control. If racking and unracking the bar is challenging or uncomfortable, as is common with heavier weights, ask a workout buddy or spotter to help you move the bar into position.

This variation puts more focus on the chest muscles and takes some pressure off the shoulders. Perform chest presses at an incline station or with a bench propped up at a 30-degree angle.This variation limits range of motion by allowing the triceps to come to a stop at floor level rather than dipping far past a bench, risking strained shoulders. Perform chest presses with one arm at a time while lying back on the floor. You can bend the knees and plant the feet, or extend your legs for an added challenge.This variation engages the glutes, adding a lower-body strength component while also taking pressure off the lower back and challenging stability through the core. Perform chest presses with two dumbbells, holding hips high in a glute bridge throughout the set.This variation is an advanced move that challenges stability through the midsection and builds core strength. Make sure you are comfortable holding a hollow-body position — with shoulders and legs off the floor, and abs drawn in to form a curve through the back — before attempting this variation.

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