Flat Bench Press Exercise,Mistakes,Proper Techniques Step By Step,Tips For Bigger Chest

Flat Bench Press Proper Techniques Step By Step

Hello to everyone,Today I want to share my experience on Flat Bench Press Exercise.The world expanding at a very fast rate and everyone tries to gain the perfect knowledge about what they want. Without wasting time come to on the point which is about how to do the gym's best exercise for bigger chest "Flat bench press".In this article I teach you about Flat Bench press exercise its common mistakes,proper Techniques step by step and tips for bigger chest.

1.Lie flat on your back on a bench and bend your knees at 90 degree.
2.Start by gripping the bar with hands just wider than shoulders-width apart, so when you’re at the         bottom of your move your hands are directly above your elbows. This allows for maximum force       generation.
3.Bring the bar slowly down to your chest's middle part as you breathe in.
4.Push up  the barbell directly above your eyes as you breathe out, gripping the bar hard and                  watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every        time.

Mistakes And How To Correct It

1.Gripping

Many people ask question which is the best grip to bench press.The scientific answer for better gripping are as follow:

• Some people feels comfortable with thumb less grip but this grip leads to accident in the gym.Your bar can slip out of your hands and fall down directly on your chest that causes injuries.Using this grip you can easily bench press because the barbell closer to your wrist and it puts the pressure on your forearm.But sincerely it is dangerous.The bar will kill you on the spot, or you’ll die later from internal bleeding.

• You Always Bench Press using the full grip. Wrap your thumbs around the bar to secure it. Squeeze the bar hard so it can’t move in your hands. This will increase your strength at the same time by contracting your arms and shoulders muscles more. If your wrists hurt, you’re holding the bar too high. Put it lower in your hands, close to your wrists. You must Bench Press with straight wrists and the bar over your forearm bones. 

2.Raising Your Butt off The Bench

Often people use this type of mistake to lift heavier.You can lift heavier weights easily but it is cheating.You can lift heavier by doing this kind of mistake but it leads to serious injuries.In this you can be doing this mistakes are as follow:

• Short range of motion and you can not get good results because your chest doesn't hold proper stretching. 
• Raise your butt high enough and your lower back can hyper-extend. This squeezes your spinal discs and can cause back pain.

• Now what you can do to stop this keep your butt on the bench. Don’t just push your feet into the floor when you Bench Press. Drive your upper-back and gluts into the bench too. Push yourself away from the bar instead of pushing the bar away. Your lower back can come off the bench to help keeping your chest up. But your butt can never come off the bench. If it does at any point during the rep, it doesn’t count. It’s a failed set and you have to repeat the weight.

3.Position Of Elbows

• This type of bench press is the best exercise to destroy your shoulder because when you lower the bar ,the top of your upper-arm bone squeezes your rotator cuff tendons against your AC joint. This irritates your rotator cuff on every rep and inflames them. Your shoulders will hurt.

• Tuck your elbows 75° at the bottom to avoid shoulder impingement.This angle is best for bigger chest.The angle depends on the size of your shoulder's width and height.By doing so your elbows is vertically parallel to the floor.This protects you from shoulder injuries. 

4.Wrist

•  If you bench press with bent wrist you will hurt.Wrong wrist position pushes the hand back which causes wrist pain.Simply it will stretch the wrist from its limit and causes injury. It puts the bar behind your forearms instead of on top of it.

• The bar exerts pressure directly on your wrist, if your wrist slightly bend towards forward you will get hurt because your wrist stenches from outward which can results into serious injuries. 

• The best position to hold the bar is with the neutral wrist position.It pushes the bar straight with  utmost force.You will feel comfortable with this wrist position.

5.Position Of Your Feet

• If you are unstable to bench press with your feet on the bench.Then you will out of balance and heavy load you carry it will fall down directly on you and you will injure. It also cause lower back injuries.

• The best position of your feet is that at keep knee at 90 degree bend on the floor it will help you to  push the bar with utmost force.You also don't wide  the distance between your feet because if the distance between your feet is more than you will be not able to squeeze your butt.

Some Important Tips:

• Always wear gloves for better gripping.
• Slightly bend your elbows while squeezing your chest.It will prevent elbow injuries. 
• Use helper when you lift heavy.
• Breathe inhale with nose and exhale with mouth.
• Warm up before any exercise.
• Stretch your muscles between sets.
• You ensure that your body will be hydrated. 
• Carefully unrack the bar.

I hope "Flat Bench Press Exercise,Mistakes,Proper Techniques Step By Step,Tips For Bigger Chest" article is beneficial for you.Thanks