Crush Your First Bench Press: Tips for Women Starting Out
However, it must be advised that it is rather intimidating to start with the bench press especially if you are new to the exercise. However, it is ideal when done with the right equipment and a correct grip, it is one of the best exercises that can be used to build upper body muscles. The bench press guide below is meant for females who have just entered the gym and need some guidance on how to initiate bench pressing safely and effectively.
1. Why Bench Press?
Allows it to be extremely useful for chest, shoulder, and triceps development, the bench press is a solid exercise. That is why it is ideal for developing upper body muscularity and general fitness of an individual. If you are training to improve posture, to get bigger and stronger arms or just to have confidence in a gym benches will be of benefit to you if you opt to do the bench press.2. Setting Up the Bench
Positioning of your bench is the first thing that you need to do right in order to enjoy your bench press session. Here’s what you need to do:- Bench Height: First of all, ensure the bench is flat. It’s important that your front feet should be placed on the ground enough to give you the opportunity to bend your knees at approximately 90 degrees.
- Barbell Position: Prepare the barbell such that you will only have to lift it from the rack without straining your neck and back. If you are lying down then your eyes should be directly underneath the bar.
For more on setup on your workout area, you may want to read on how to set up for success.
3. Tags:
The only ideal way, holding the bar, general tips, holding the bar properly, grip, positioning
It is important that the grip of the bar be correct so as to ensure that the press is done safely and correctly. Here's how to hold the bar:
For more tips on improving your grip, explore proper bench press techniques.
4. Bench Press Form
Now that you know how to set up and hold the bar, here’s how to perform the bench press with good form:- Lie Down on the Bench: Adjust your territory in such a manner that the bench is directly touching your back and you are standing with your feet on the floor.
- Unrack the Bar: Take the barbell and remove it from the rack and very ensure that it is above your chest level while your arms are straight.
- Lower the Bar: Slowly lower the bar to your chest, you would have been better off just using the bar itself and making it a push up! Ensure that the bar is roughly rests on coming to the middle of your chest so that your elbows are roughly at 45 degrees to your body.
- Press the Bar Up: Lower yourself by bending your elbows, then, push the bar back up to the starting position. Ensure that you are not too forceful when passing over the bar or you bounce it off your chest.
If you want specifics for how to safely complete the bench press, click bench press form above.
Here's How to Bench Press Like a Pro: Strong With Kelly's Step-by-Step Guide
5. FAQs
- Beginner Lifts:
- Q1: How much should I start with?
First stage depends on start only with bar or use light plates. Do not try to lift more weights before you perfect your form on the particular exercise. - Q2: Bench press: How frequently?
It is advised to start with 2-3 sessions in a week with a gap of some days between the sessions. - Q3: Should I use a spotter and if so, how do I select one?
Yes, especially if you are a beginner in bench press or you are lifting rather heavy weights it can be rather useful to have someone with you who will be able to assist in case you fail.
If you’re looking for more beginner-only advice, see bench press mistakes.
the takeaway
Beginning with the bench press is not a problem at all, and here are the steps: With these few tips on how to set your bench exercise, how to grab the bar and the correct form of the bench exercise, you will soon be a professional in this kind of exercise. Be persistent, and bear in your mind that it is all about form at the beginning of bench press training.If you need more options of exercises for a beginner, check our workout plans for a beginner.