Bench Press

Grip the bar at slightly wider than shoulder width apart.
Start with the arms fully extended, holding the weight above your chest.
Lower at a controlled speed down to your chest then press back up to the starting position.

Common Mistakes:

0:00 - Start by checking that the bench and bar is positioned in the centre of the bar rack before starting the exercise. Position yourself on the middle of the bench lying on your back and your eyes directly under the bar.
0:19 - Your head, shoulders and hips should all remain in contact with the bench throughout the press, ensure that your feet are also flat on the ground. Grip the bar with your hands just wider than shoulder width apart, your wrists should be aligned with your forearms. Ensure that you grip the bar firmly with your fingers and thumb around the bar.
0:40 - Arch your back by pointing your chest upwards to create a solid foundation. After you have pushed the bar up and off the rack, breath in and brace your core.
0:51 - In a slow and controlled manner, lower the bar to the lower middle region of your chest, once the bar has touched your chest, press up to a point just before your arms are fully extended – exhaling throughout this part of the movement.

1:05 -Your elbows should be tucked in and situated at approximately a 75-degree angle when bench pressing, where you avoid having your arms outward where they are in line with your shoulders.
1:17 - If the bar is bouncing on your chest when conducting the movement you should slow down more or reduce the weight used. When you complete the desired amount of repetitions, re-rack the bar slowly and in a controlled manner.
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