How to bench press safely

Teach: How to bench press safely

What to say

Bench press safely by always using a spotter or a rack with safety arms set just below your chest, and a weight you could press several more times. Lie with eyes under the bar, feet flat, shoulder blades squeezed back, and grip a little wider than shoulders with thumbs wrapped around the bar. Lower to the middle of your chest with elbows tucked slightly, then press back up.

What to show, in order

1. Set the rack's safety arms just below the height of your chest at the bottom, or have a spotter stand behind the bar.
2. Lie on the bench with your eyes under the bar and your feet flat on the floor.
3. Squeeze your shoulder blades together and down, keeping your glutes on the bench.
4. Grip the bar a little wider than your shoulders, wrapping your thumbs around it.
5. Lift the bar out and hold it over your shoulders with straight arms.
6. Lower it under control to the middle of your chest, elbows at about forty-five degrees.
7. Press back up to straight arms over your shoulders, then rack the bar before your last hard rep.
8. Agree with a spotter beforehand on when they should take the bar.

When to stop and call a professional

• You cannot set safety arms and have no spotter: choose dumbbell or push-up variations instead of the barbell.
• The bar ever pins you or you feel a pop or sharp pain in the chest or shoulder: stop and get checked by a clinician.
• You feel chest pain, pressure or faintness while lifting: stop and call your local emergency number, 911 in the US.

The check question

Ask: What makes solo benching safe? Answer: Safety arms set just below the chest, or a spotter

From EveryManSkills. General information, not professional advice.