Part of being able to lift heavy is having the correct form. Using the proper form to bench press can allow you to bench heavier than you could have imagined and also can help to reduce any muscle strains or injuries.
Here is our quick guide on how to bench press with good form at the gym.
Head to your bench and lie flat on your back. Your feet should be placed flat on the floor and feel steady before you attempt your lift.
Now it is time to grip the bar. The best way to do this is to place your hands just wider than your shoulders. To check if you have done this correctly, ask someone to spot you or try out the following method. When you have benched the bar towards your chest, check that your wrists are parallel to your elbows. Creating a ninety-degree angle with your arms.
When you bring the bar towards your chest, do this slowly and inhale.
To finish, push the bar back up and exhale. Our top tip is to keep your eyes on the ceiling above, rather than the bar itself. This will help to ensure that the bar travels in the same path each time you bench.
If you feel as though the weight was bearable, you can add more weight plates to the rack. Try not to go too heavy during your first few sessions as this could cause injuries and prevent you from sticking to your training plan.