Proper Bench Press Technique or Form

You lie on a bench or form not more than 18 inches to 2 feet wide (so that the shoulders can move freely), and not higher than 2 feet 6 inches. It may have to be lower so that the feet are firmly placed on the floor on either side of the bench, but that balance is poorer in this position. Take a bar to arms length, or have it handed to you, and with a grip about 24-30 inches wide, according to the length of you arms, lower the weight to the chest, and then press it to arm’s length and repeat. Breathe in deeply just as you begin to lower the bar to the chest and breathe out as the bar reaches the arms length position again.

An essential point to remember is that the back remains flat on the bench throughout the movement. The merits of this exercise are that it is a great chest and stamina builder, and that it can be performed with heavy weights without any feat injury or muscle trouble. It exercises the whole of the thoracic cavity and so has a very marked effect on the respiratory system. For stamina building in particular, I recommend high repetitions with a light weight.

Besides exercising the respiratory system, it exercises the pectorals, triceps, deltoids and trapezius.