{"id":141,"date":"2022-02-24T14:00:14","date_gmt":"2022-02-24T14:00:14","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=141"},"modified":"2022-03-02T05:40:32","modified_gmt":"2022-03-02T05:40:32","slug":"how-to-bench-press-safely-5-mistakes-to-avoid","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/exercise-tips\/how-to-bench-press-safely-5-mistakes-to-avoid\/","title":{"rendered":"How to Bench Press Safely (5 Mistakes to Avoid)"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"wp-image-3643170 size-full aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg\" alt=\"These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.\" width=\"1920\" height=\"850\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg 1920w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-300x133-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-768x340-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-713x316-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-600x266-1.jpg 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p><b>Let\u2019s get you comfortable using the bench press, starting today!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We specialize in helping people pick up barbells for the first time. So if the bench press makes you worry&#8230;DON&#8217;T PANIC. We&#8217;ll set you up with a plan so you can use it safely and effectively.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\">Here\u2019s what we\u2019ll cover<\/span>:<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#important\"><span style=\"font-weight: 400;\">How important is the bench press?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#muscles\"><span style=\"font-weight: 400;\">What muscles does the bench press utilize?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#set-up\"><span style=\"font-weight: 400;\">How to set up a bench press.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#most-important\"><span style=\"font-weight: 400;\">The most important bench press tip (keep tight).<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#proper\"><span style=\"font-weight: 400;\">Proper bench press form.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#beginner\"><span style=\"font-weight: 400;\">What\u2019s a beginner bench press weight? (Determining your starting weight)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#common\"><span style=\"font-weight: 400;\">5 common bench press mistakes.\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#ask\"><span style=\"font-weight: 400;\">How to ask for a bench press spotter.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#no-spotter\"><span style=\"font-weight: 400;\">How to bench press without a spotter.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#faq\"><span style=\"font-weight: 400;\">FAQ on the bench press (including tips on getting started)<\/span><\/a><\/li>\n<\/ul>\n<p><b>This guide is part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101<\/a> series. <\/b><span style=\"font-weight: 400;\">I would encourage you to check out the rest of the articles if you\u2019re just starting your weight training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re in a rush, you can download the entire guide for free when you enlist in the Rebellion (that\u2019s us!), by joining our free bi-weekly newsletter:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"24716\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"250.156.152.110\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-03-02 01:59:32\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><span id=\"more-24716\"><\/span><\/p>\n<h2><a name=\"important\"><\/a><b>How Important is the Bench Press?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643206 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/nerd-fitness-camp-bench-713x476-1.jpg\" alt=\"Make sure you always bench with a spotter. Seriously.\" width=\"713\" height=\"476\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/nerd-fitness-camp-bench-713x476-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/nerd-fitness-camp-bench-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/nerd-fitness-camp-bench-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/nerd-fitness-camp-bench-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>For the last 30-40 years, the bench press has become the universal lift for bros everywhere to determine how strong someone truly is.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You know, questions like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How much do you bench?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do you even lift?<br \/>\n<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643215 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/do-you-even-lift-218x300-1.jpg\" alt=\"A clever take on a popular meme.\" width=\"299\" height=\"411\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/do-you-even-lift-218x300-1.jpg 218w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/do-you-even-lift.jpg 407w\" sizes=\"(max-width: 299px) 100vw, 299px\" \/><\/p>\n<p><b>As popular as it is, the bench press in its current form is less than 100 years old.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Until the 1930\u2019s, people did a movement called the \u201cfloor press\u201d, which was similar to a bench press only done from the floor.<\/span><\/p>\n<p><img loading=\"lazy\" class=\" wp-image-3643226 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/floor-press.gif\" alt=\"If you don&#039;t have a bench press, you can 100% try a floor press.\" width=\"601\" height=\"338\" \/><\/p>\n<p><span style=\"font-weight: 400;\">In fact, at first many people did a movement called a \u201cbelly toss\u201d \u2013 where the bar would come down and bounce off the belly to help the lifter get it back up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The three movements \u2013 bench press, belly toss, and floor press were all popular until the 40\u2019s and 50\u2019s, when the bench press started to become more and more popular, as bodybuilders liked how the bench worked their pecs (better than the other two movements).<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3643233 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/arnold-flexing.gif\" alt=\"Arnold utilized the bench press (amongst other tools and lifts) when competing for his Mr. Universe title.\" width=\"480\" height=\"360\" \/><\/p>\n<p style=\"text-align: center;\"><em>Arnold benches, fo sho.\u00a0<\/em><\/p>\n<p><span style=\"font-weight: 400;\">As the bench press became more and more popular, powerlifting emerged in the 1970\u2019s and separated itself from weightlifting as a sport of its own.<\/span><\/p>\n<h2><a name=\"muscles\"><\/a><b>What Muscles Does the Bench Press Utilize?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643885 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/toy-superman.jpg\" alt=\"I can&#039;t even begin to imagine what Superman must be able to bench.\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/toy-superman.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/toy-superman-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/toy-superman-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>The bench press is\u00a0a great movement to have as a <em>part<\/em> of your strength program, and one move we consider to be a part of the \u201cbig 4\u201d basic lifts.\u00a0<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">The other three lifts?\u00a0<\/span><\/i><\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">The Squat<\/span><\/i><\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Deadlift<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Overhead Press<\/span><\/a><\/li>\n<\/ol>\n<p>Some of the issues coaches have with the bench press (such as a tight chest creating bad posture) don&#8217;t come from benching itself, but come from the bench being one of the ONLY movements in your program, and can disappear when incorporated as a part of a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">well-rounded strength program<\/a>.<\/p>\n<p><span style=\"font-weight: 400;\">In other words, don\u2019t JUST train using the bench press.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611182\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/my-girl-lets-go.gif\" alt=\"Vada is ready to start bulking up!! And torment her Dad&#039;s GF.\" width=\"387\" height=\"292\" \/><\/p>\n<p><strong>The bench press is widely known as a &#8220;chest&#8221; exercise, however, that&#8217;s definitely not all it is.\u00a0<\/strong><\/p>\n<h3>The bench press trains:<\/h3>\n<ul>\n<li>Shoulders<\/li>\n<li>Triceps<\/li>\n<li>Forearms<\/li>\n<li>Lats<\/li>\n<li>Pecs<\/li>\n<li>Traps<\/li>\n<li>Rhomboids<\/li>\n<li>Plus pretty much every muscle in your upper body<\/li>\n<\/ul>\n<p><strong>However, the bench press doesn\u2019t JUST use your upper body.<\/strong><\/p>\n<p>When you bench properly, you use your lower back, hips, and legs as well. Just like our other main lifts (the squat, deadlift, and overhead press), the bench press, while putting an emphasis on specific muscle groups, is a full-body movement.<\/p>\n<p>Think about it &#8211; while you\u2019re benching, the rest of your body is not just lying there doing nothing.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643845\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/steve-barbell-press-.gif\" alt=\"As shown, always have a spotter when doing the bench press!\" width=\"412\" height=\"232\" \/><\/p>\n<p><b>Your entire body should be working\u00a0<\/b><span style=\"font-weight: 400;\">\u2013 <\/span>your shoulders are pinched together and your lats are engaged, while your back, hips and legs are tight, stabilizing your entire body to create a solid base and help you generate drive from the round.<\/p>\n<h2><b>How to bench press: The Setup<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-24874 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/benches.jpg\" alt=\"Setup is everything when performing the press, as we will learn.\" width=\"840\" height=\"560\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/benches.jpg 1024w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/benches-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/benches-713x475-1.jpg 713w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p><b>There are a lot of different ways to perform the bench press.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll start you out with a standard and basic bench press variation, which we believe is the best (and safest) method for general strength.<\/span><\/p>\n<p><b>Remember:<\/b> just because you see someone benching a ridiculous amount of weight at the gym does not mean they are using proper or safe form.<\/p>\n<p>They could be an advanced athlete who is making compromises to their form (knowingly or unknowingly) in order to bench higher numbers.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" class=\"alignnone wp-image-3621925\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/mouse-on-the-bench.gif\" alt=\"Stay consistent like this mouse and you&#039;ll bulk up. Maybe eat a little cheese too.\" width=\"506\" height=\"211\" \/><\/p>\n<p><b>What do you need to perform the bench press?<\/b><\/p>\n<ol>\n<li><strong>A weight bench with uprights:<\/strong><img loading=\"lazy\" class=\"aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/benchwithuprights.jpg\" alt=\"We don&#039;t need to make this complicated. A simple weight bench like this will be perfect for the press.\" width=\"407\" height=\"344\" \/><\/li>\n<li><strong>Barbell<\/strong> &#8211; the standard weight is 45 lbs, but this may be too heavy to start. No matter how strong you are, I recommend starting\u00a0with a PVC pipe or broomstick\u00a0to learn proper form.<\/li>\n<li><strong>Spotter<\/strong> &#8211; once the weight gets heavy (we will discuss options later in case you just <a href=\"#no-spotter\">don\u2019t have someone else to spot you<\/a>)<\/li>\n<\/ol>\n<h3><a name=\"set-up\"><\/a><strong>How to Set Up A Bench Press<\/strong><\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"How to Set Up a Bench Press\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/BGhtifoO9Vw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>There are many different ways to set up for a bench press<\/strong> &#8211; as you&#8217;ll see by watching any powerlifting\u00a0competition, or even by spending just 20 minutes in your local gym.<\/p>\n<p>Some people get on the bench and curl themselves under the bar, some enter the bench from the back and slide in under the bar, and others just lie\u00a0down and then get tight.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643886 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/the-bench-press-set-up.jpg\" alt=\"Your first step on proper bench press form looks like this.\" width=\"713\" height=\"374\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/the-bench-press-set-up.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/the-bench-press-set-up-300x157-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/the-bench-press-set-up-600x315-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>The key here is to set up in a way that helps you get your body tight and ready for the lift.<\/strong><\/p>\n<p>Before you begin, it might be a good idea to roll the bar forward on the uprights, as\u00a0this is where you will be lifting it off from.<\/p>\n<p>Having the bar in the same spot in the uprights will help you with a standard setup that is the same every time.<\/p>\n<h3><b>Here\u2019s how to position yourself during the bench press:<\/b><\/h3>\n<ol>\n<li><strong>Squeeze your shoulder blades together<\/strong> (as if you were trying to hold a pencil between them), press your lats\u00a0into the bench, and raise your chest up slightly towards the bar.<\/li>\n<li><span style=\"font-family: ff-tisa-sans-web-pro, trebuchet, helvetica, arial, sans-serif; font-size: 19px; line-height: 1.6316em;\"><strong>While you&#8217;re doing this, squeeze your butt and plant your feet into the ground.<\/strong> Your entire foot (heels included)\u00a0should be on the ground, on either side of the bench.<\/span><\/li>\n<li><span style=\"font-family: ff-tisa-sans-web-pro, trebuchet, helvetica, arial, sans-serif; font-size: 19px; line-height: 1.6316em;\"><strong>Keep your entire body tight.<\/strong> The raising of your chest to the bar, squeezing your shoulders together, squeezing your butt, and driving your heels into the ground will create a tight\u00a0arch in your back. (more on this later). <\/span><\/li>\n<li><span style=\"font-family: ff-tisa-sans-web-pro, trebuchet, helvetica, arial, sans-serif; font-size: 19px; line-height: 1.6316em;\"><strong>Imagine you are a superhero and\u00a0pretend you are sucking all the energy out of the room and absorbing it.<\/strong> As you the bar descends, absorb that energy and get ready to explode upward with the bar.<\/span><\/li>\n<li><span style=\"font-family: ff-tisa-sans-web-pro, trebuchet, helvetica, arial, sans-serif; font-size: 19px; line-height: 1.6316em;\"><strong>Your shins should be perpendicular to the ground and directly below your knees.<\/strong> If they are out in front of you, your feet are\u00a0too far forward and you won&#8217;t be able to generate proper drive.<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\" wp-image-3643277 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-bench-press.gif\" alt=\"Engage your entire body while performing the bench press.\" width=\"601\" height=\"338\" \/><\/p>\n<p>When you look up, your eyes should be just north of the bottom of the bar &#8211; you should see the bar directly above your eyes. Your head, upper back, and butt should never leave the bench.<\/p>\n<p><em>Note: Some people (including myself) find it easier to get tight in their upper back if they put their feet up on the bench, grab the bar, get tight in their upper back, and then place their feet on either side of the bench one at a time.<\/em><\/p>\n<p><em><img loading=\"lazy\" class=\"aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/feetupsetup.jpg\" alt=\"Some (like Staci) find it easier to keep form with their feet up. You do you.\" width=\"500\" height=\"463\" \/> <\/em><\/p>\n<p><em>This is just another method and something you can try out after you get the hang of the bench!<\/em><\/p>\n<p><strong>Next, take your arms and put them straight up, and grab the bar.<\/strong> Your grip should be with your thumbs around the bar:<\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3643278 size-full aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-gripe.png\" alt=\"Make sure your thumb wraps around, we don&#039;t want you to lose control of the bar.\" width=\"617\" height=\"147\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-gripe.png 617w, https:\/\/www.nerdfitness.com\/wp-content\/uploads\/2019\/01\/bench-press-gripe-300x71.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-gripe-600x143-1.png 600w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/p>\n<p>A thumbless grip is not to be used on the bench press, as it is unsafe, and often nicknamed the \u201csuicide grip,\u201d as it is far too easy for the bar to fall off of your hands and land on your body\u00a0(warning: hard to watch).<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Bench Press accident\" width=\"950\" height=\"713\" src=\"https:\/\/www.youtube.com\/embed\/cSJCDcAKShA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>When you hold the bar, it should be in the heel of the palm<\/strong> (the same spot in your hands as for the <a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">overhead press<\/a>.) Your wrists will not be extended, and your forearms are under your wrists, forming a solid line of support.<\/p>\n<p>If you hold the bar in the upper half of your hand or the fingertips, not only are you not in a strong position, but you could hurt your wrists.<\/p>\n<p><strong>Bench Press Grip:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3643281 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-grip.PNG.jpg\" alt=\"Staci shows you the correct way to hold a barbell during the bench press.\" width=\"713\" height=\"584\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-grip.PNG.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-grip.PNG-300x246-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-grip.PNG-600x491-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Bring the bar (or, preferably PVC as we are just learning) down to your chest.<\/strong> At your chest, the width of your grip should make your forearms straight up and down (as perpendicular to the floor as you can).<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3643283 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/barbell-press-grip.gif\" alt=\"This is roughly the width of the bench grip you are shooting for.\" width=\"398\" height=\"224\" \/><\/p>\n<p>Get a friend to help you (as you won\u2019t be able to see on your own), or tape yourself so you can see. Don&#8217;t stress too much about getting your forearms 100% perfectly vertical.<\/p>\n<p>Once you get comfortable with the movement, you may change the width of your grip, as there is wiggle room for personal preference, but this is a great place to start.<\/p>\n<p>Also, keep in mind that your grip may seem way wider or narrower than your friends based on the width of your shoulders. This is normal!<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3643284 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-grip-width.jpg\" alt=\"Try and keep your arms vertical. This will give you a good grip when performing the bench press.\" width=\"713\" height=\"482\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-grip-width.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-grip-width-300x203-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-grip-width-600x406-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Why would people alter their bench press grip?<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">A wider grip is more pec-focused<\/span><\/li>\n<li><span style=\"font-weight: 400;\">A narrower grip is more tricep focused<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You will see powerlifters use a super-wide grip because it reduces the range of motion and therefore allows them to lift more weight in competition.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">However, more weight does not always mean stronger, and our goal today is safety and strength!<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\"><strong>This is why we recommend a grip with your forearms in a vertical position,<\/strong> it\u2019s the most well-rounded and safest version for overall strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re <\/span><span style=\"font-weight: 400;\">worried about whether<\/span><span style=\"font-weight: 400;\"> you have the right grip in place, record yourself and match it against the videos in this guide. If it\u2019s close, you\u2019re doing great.<\/span><\/p>\n<p>You could also record a video and sent it to your own <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">Nerd Fitness Coach<\/a>!<\/p>\n<p>Click on the bottom below to learn more:<\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tYour very own NF Coach can guide your weight training!\t\t<\/button><br \/>\n\t<\/a><\/p>\n<h2><a name=\"most-important\"><\/a><b>The Most Important Bench Press Tip (Keep Tight)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3643285 size-full aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-benchpress.png\" alt=\"Jim and Staci will walk you through the most important tip when using the bench press.\" width=\"952\" height=\"533\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-benchpress.png 952w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-benchpress-300x168-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-benchpress-768x430-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-benchpress-713x399-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-benchpress-600x336-1.png 600w\" sizes=\"(max-width: 952px) 100vw, 952px\" \/><\/p>\n<p><strong>If you&#8217;ve set up correctly, your entire body should be tight.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Focus on the following when performing your bench press:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Think of your body as one single unit, not single muscle groups.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drive your feet into the ground, tighten your entire lower body and core, squeeze your shoulder blades together, and squeeze the bar. You should feel like one solid, single unit.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you tighten your body, your neck, upper back, and butt should be on the bench (and your feet and heels on the ground).<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you drive your heels through the ground, squeeze your shoulder blades together, and raise your chest to the bar, it will form a small arch in your back \u2013 this is natural and what we\u2019re aiming for.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\">You don\u2019t want to push your lower back into the bench to create a \u201cflat back,\u201d or try to not create an arch. <\/span>If you have heard people talking about not using an arch in the bench press, they are most likely referring to the extreme arch used by many powerlifters:<img loading=\"lazy\" class=\"aligncenter wp-image-3643878\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/extreme-arch.jpg\" alt=\"Don&#039;t start benching like this. This is an advanced move only.\" width=\"481\" height=\"361\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/extreme-arch.jpg 1600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/extreme-arch-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/extreme-arch-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/extreme-arch-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/extreme-arch-600x450-1.jpg 600w\" sizes=\"(max-width: 481px) 100vw, 481px\" \/><\/li>\n<li>That is not what we are going for here \u2013 that is a way to help you lift more weight by reducing the range of motion, and is only safe to look into when you have been benching for a long time and really know what you are doing. For overall strength, we recommend benching with a full range of motion instead of trying to reduce it.<\/li>\n<\/ol>\n<p><strong>Now, feel how tight your body is?<\/strong> It is very important that you\u00a0keep this tightness throughout the entire movement.<\/p>\n<h2><a name=\"proper\"><\/a><b>Proper Bench Press Form<\/b><\/h2>\n<p><img loading=\"lazy\" class=\" wp-image-3643288 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-scaled.jpg\" alt=\"Camp was great, for lots of reasons, but mainly because we benched.\" width=\"841\" height=\"465\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-scaled.jpg 5125w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-300x166-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-768x425-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-713x394-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-600x332-1.jpg 600w\" sizes=\"(max-width: 841px) 100vw, 841px\" \/><\/p>\n<p><b>Now that we are set up and have our hands around the bar, we want to think about having our elbows tucked in and not letting them flare out.<\/b><\/p>\n<p>One way to do this is that when you grab onto the bar, think about trying to bend it in half upwards towards the sky.<\/p>\n<p>This &#8220;upward bending&#8221; cue will also help you engage your lats, which doesn&#8217;t actually help you with the press, but do help you keep your body tighter.<\/p>\n<p><b>We review how to bench press with proper form in this video (taken from <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Prime<\/a>):\u00a0<\/b><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_b157hcc91d dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/b157hcc91d\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h3><b>Here\u2019s how to perform the bench press:<\/b><\/h3>\n<p><b>#1) Unrack the bar and position the bar directly above your shoulders <\/b><span style=\"font-weight: 400;\">(without losing tightness \u2013 keep squeezing your shoulder blades together!).<\/span><\/p>\n<p><b>#2) Continue to look up at the ceiling, unlock your elbows and lower the bar to your chest. <\/b><span style=\"font-weight: 400;\">Don\u2019t just drop the bar to your chest \u2013 you want to pull it down towards you with control.<\/span><\/p>\n<p><b>#3) At the bottom of the movement, you want the bar to touch a few inches below your clavicles.<\/b><span style=\"font-weight: 400;\"> If it\u2019s up by your throat or on your stomach, it\u2019s in the wrong position.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643289 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/correct-bench-placement.jpg\" alt=\"As shown, we don&#039;t want to the bar too high or too low. You want the bar to touch a few inches below your clavicles.\" width=\"713\" height=\"300\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/correct-bench-placement.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/correct-bench-placement-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/correct-bench-placement-600x252-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>#4)<\/b> <b>Once the bar touches your chest, press up to put the bar back <\/b><b>to its<\/b><b>\u00a0starting position.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Note that unlike the <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\"><span style=\"font-weight: 400;\">deadlift<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/03\/03\/strength-training-101-how-to-squat-properly\/\"><span style=\"font-weight: 400;\">squat<\/span><\/a><span style=\"font-weight: 400;\">, the bench press movement will not be in a straight up and down motion. <\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3644521\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-bar-path.jpg\" alt=\"This picture shows you the bar path of the bench press\" width=\"232\" height=\"518\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-bar-path.jpg 232w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-bar-path-134x300-1.jpg 134w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Because of our anatomy, the bar will follow a slightly diagonal path down, and then follow the same path back up.<\/span><\/p>\n<p><b>#5) While pressing, remember to keep your elbows tucked in, and don\u2019t let them flare out.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3643294 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/barbell-press.gif\" alt=\"As Staci shows here, keep your arms vertical (as much as you can).\" width=\"601\" height=\"338\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Think about squeezing so that your biceps touch the side of your chest (though you <\/span><span style=\"font-weight: 400;\">won&#8217;t <\/span><span style=\"font-weight: 400;\">be close enough to have this happen), or try to get your elbows under the bar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t want to be too tucked though \u2013 the goal is about a 45-degree angle:\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3643295 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-elbows-bench-press.jpg\" alt=\"Staci with elbows at about 35 degrees.\" width=\"377\" height=\"253\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-elbows-bench-press.jpg 377w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-elbows-bench-press-300x201-1.jpg 300w\" sizes=\"(max-width: 377px) 100vw, 377px\" \/><\/p>\n<p><b>#6) As you press, the same parts of your body that were touching the bench before should still be touching the bench, and your feet should still be on the floor. <\/b><span style=\"font-weight: 400;\">Don\u2019t let any part of you (the most common is your butt) come off the bench.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help prevent your butt from coming off of the bench, instead of pushing up when you drive with your heels, think of pushing up and back, towards the front of the bench (where your head is).<\/span><\/p>\n<p><b>#7) To re-rack the bar, move the bar backwards to the uprights and touch them with the bar, and then let go of the bar.<\/b><span style=\"font-weight: 400;\"> Don\u2019t look at the racks, you know that they are there! For beginners, it\u2019s great to have a friend help you guide the bar back to the right position in the rack.<\/span><\/p>\n<h2><a name=\"beginner\"><\/a>What&#8217;s a Beginner Bench Press Weight? <b>(Determining Your Starting Weight)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\" wp-image-3643298 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-at-camp-scaled.jpg\" alt=\"As we will teach, having a spotter can be critical when using the bench press.\" width=\"842\" height=\"499\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-at-camp-scaled.jpg 5143w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-at-camp-300x178-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-at-camp-768x455-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-at-camp-713x422-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-at-camp-600x355-1.jpg 600w\" sizes=\"(max-width: 842px) 100vw, 842px\" \/><\/p>\n<p><strong>Okay okay, you&#8217;re wondering how much you should put on the bar as a beginner who is starting out with bench pressing.\u00a0<\/strong><\/p>\n<p>This is a very important question, and for somebody that is trying to level up as quickly as possible, you&#8217;ll be tempted to put WAY more weight on the bar than you can probably handle.<\/p>\n<p>In other words, your ego is writing checks your body can&#8217;t cash.<\/p>\n<p><strong>So here is what you are going to do. <\/strong><\/p>\n<p><strong>Check your ego, and start with:<\/strong><\/p>\n<p>The bar. And ONLY the bar.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3588320\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/shocked-cat.gif\" alt=\"Yes, really start with just the bar. No matter how much the dog is benching.\" width=\"304\" height=\"287\" \/><\/p>\n<p style=\"text-align: center;\"><em>Shocking, I know.<\/em><\/p>\n<p>Your ego will survive. I promise.<\/p>\n<p><strong>As we cover in our extensive guide &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Much Weight Should I Be Lifting?<\/a>&#8220;, you should ALWAYS start every session with just the bar.<\/strong><\/p>\n<p>Hell, even veteran powerlifters who can bench press 500+ pounds will always start out by just bench pressing the bar.<\/p>\n<p>You can too. Nobody in the gym cares. I promise you.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">NOTE<\/span>: The bar STILL weighs 45 pounds, which MIGHT be too heavy for you.<\/strong> That&#8217;s okay! You don&#8217;t go to show people how strong you are at the gym, you go to the gym to get stronger.<\/p>\n<p>So start by making sure 45 pounds isn&#8217;t too heavy for you.<\/p>\n<p>If you are even SLIGHTLY concerned that it might be, consider using dumbbells or finding a smaller\/lighter barbell in the gym and using that to build up to the strength with the bar.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3643306 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/steve-dumbbell-press.gif\" alt=\"dumbbells can help you build strength until you start using a barbell.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>HOW TO INCREASE YOUR BENCH PRESS:<\/strong><\/p>\n<ul>\n<li>Now, if you can bench press the bar safely, great.<\/li>\n<li>Do 3 sets of 10 on your first day in the gym.<\/li>\n<li>When it&#8217;s time to bench press again, add 2.5 lbs (1.2KG) to each side of the bar, and repeat.<\/li>\n<li>You&#8217;ll then be lifting a total of 50 lbs.<\/li>\n<li>Each week, add 5 pounds total (2.5 to each side) to the bar. This will be &#8220;slow going&#8221; at first. However, even at a paltry 5 pounds per week, you&#8217;ll rapidly reach a point in the next 6-12 months where you&#8217;ll approach a weight you can no longer lift.<\/li>\n<\/ul>\n<p><strong>&#8220;BUT STACI, I CAN LIFT WAY MORE THAN THE BAR, WHY START THERE?&#8221;<\/strong><\/p>\n<p>Because you need to train your body correctly, and we&#8217;re looking to build momentum. When you practice perfect form with lightweight, your body starts to learn the proper pathway for the bar. Your muscles, tendons, and joints all learn how to bear the load of a weighted bar. Even your mind adapts.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a>[[1]]<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2017.00331\/full\" target=\"_blank\" rel=\"noopener\">Read more about here<\/a>.[[2]]<\/p>\n<p><em>And each week, you get slightly stronger.<\/em><\/p>\n<p>Repeat this week after week,<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-fast-can-i-build-muscle-naturally\/comment-page-2\/\" target=\"_blank\" rel=\"noopener noreferrer\"> combine it with a diet to get stronger<\/a>, and you will build muscle like a superhero!<\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3643272 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dragon-ball-bench-press.gif\" alt=\"I&#039;m not saying DON&#039;T bench press your friends, but ah, yeah...\" width=\"322\" height=\"240\" \/><\/p>\n<p style=\"text-align: center;\"><em>Maybe one day you&#8217;ll be able to bench people.<\/em><\/p>\n<p><strong>The entire strategy of our new app, Nerd Fitness Journey, is based off this strategy:<\/strong> slow progress over time. And because we&#8217;re nerds, you&#8217;ll actually build a superhero along the way (because why not!).<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><a name=\"common\"><\/a><b>5 Common Bench Press Mistakes<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3644418\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/elbows-bench-press-1.jpg\" alt=\"Don&#039;t flare out your elbows, instead keep them tucked in during your bench press.\" width=\"713\" height=\"300\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/elbows-bench-press-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/elbows-bench-press-1-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/elbows-bench-press-1-600x252-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<ol>\n<li><strong>Not keeping body tight<\/strong> &#8211; As soon as you lose tightness, you have the potential for missing the rep. Make sure even when you are warming up and the weight is light, that you keep your entire body tight.<\/li>\n<li><strong>Butt coming up<\/strong> &#8211; make sure your butt stays on the bench at all times! It&#8217;s easy to let it come up off the bench once the weight gets heavy and you really start driving through your heels. Instead of thinking about driving upwards through your heels, think about driving up and backwards. If you&#8217;re struggling with your butt coming up, either try putting plates under your feet or re-evaluating your foot position (or lower the weight).<\/li>\n<li><strong>Bouncing off your chest<\/strong> &#8211; when you come to the bottom part of the lift, don&#8217;t bounce! Lower the bar to slightly graze your shirt, and then press.<\/li>\n<li><strong>Half reps<\/strong> &#8211; One of the most common faults I have seen in the gym! Make sure you are hitting full range of motion every single rep (down to chest!).<\/li>\n<li><strong>Wrong starting, middle, and ending positions (pictured below)<\/strong> &#8211; we&#8217;ve learned in the past that a vertical line is the most efficient way to move a bar, but with the bench press, the safest is to move the bar at a slight curve. The bar will start and end above your shoulders, but the middle point of the bar will be below your clavicles. If your middle position is above your shoulders, in a vertical line, your middle position is too high.<\/li>\n<\/ol>\n<h2><img loading=\"lazy\" class=\"alignnone size-full wp-image-3643308 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/starting_ending-bench.jpg\" alt=\"As shown here, the bar actually travels at an angle, not straight up and down.\" width=\"713\" height=\"579\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/starting_ending-bench.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/starting_ending-bench-300x244-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/starting_ending-bench-600x487-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/h2>\n<h2>How to Ask for A Spotter with the Bench Press<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643892 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtroopers-spotter.jpg\" alt=\"Always have a spotter when you bench press, otherwise you&#039;ll upset Vader.\" width=\"840\" height=\"519\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtroopers-spotter.jpg 1024w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtroopers-spotter-300x185-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtroopers-spotter-768x475-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtroopers-spotter-713x441-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtroopers-spotter-600x371-1.jpg 600w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p><strong>Spotting is\u00a0a very important part of bench pressing <\/strong>&#8211; not only having someone spot you, but having you spot other people. It can be extremely dangerous to bench press alone.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3643309 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/its-dangerous-to-go-alone.gif\" alt=\"We don&#039;t have a sword to give you, but we can teach you how to ask for a spotter for when you bench press.\" width=\"353\" height=\"353\" \/><\/p>\n<p><strong>A spotter&#8217;s purpose is to ensure the safety of the lifter<\/strong> &#8211; not to help the lifter with reps.<\/p>\n<p>The spotter always watches every rep while staying out of the way.<\/p>\n<p>The only thing they may help with is giving you a lift-off, but after that, it is all you!<\/p>\n<p><em>*A lift-off is when you help the lifter take the bar out of the rack, and then let go of it when it is in the correct starting position.<\/em><\/p>\n<p>You don\u2019t need a spotter for your <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">warm-up sets<\/a>, but everyone should have one for their work sets.<\/p>\n<p><strong>How do you ask someone to spot you?<\/strong>\u00a0&#8220;Hey, will you spot me real quick?&#8221; usually works (it&#8217;s really that simple!). I&#8217;ve never had anyone turn me down.<\/p>\n<p>If you\u2019re always at the gym at the same time as someone else, make friends and spot each other.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3643310 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/donnie-making-friends.gif\" alt=\"New friends are always great, especially if you can bench press together. Even if they might be imaginary rabbits.\" width=\"310\" height=\"286\" \/><\/p>\n<p>That way you\u2019re not always nervous asking someone random to spot you.<\/p>\n<p><strong>If someone asks you to spot them, always ask:<\/strong><\/p>\n<ul>\n<li>How many reps they are going for?<\/li>\n<li>Do they want a lift off?<\/li>\n<li>How would they like to be spotted?<\/li>\n<\/ul>\n<p>Some people don\u2019t want you to touch the bar unless they tell you to; others want you to help them guide the bar up if they start to fail, and others want you to take the bar immediately if they fail the rep.<\/p>\n<p>Some want a lift off, and some don\u2019t.<\/p>\n<p><em>When you ask someone else to spot you, they will probably ask you the same questions!<\/em><\/p>\n<h2><a name=\"no-spotter\"><\/a><b>What if I don\u2019t have a spotter? Can I bench press without a spotter?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643311 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lonely-lego-713x315-1.jpg\" alt=\"We&#039;ll discuss some tips if you find yourself alone like LEGO and don&#039;t have a spotter for the bench.\" width=\"841\" height=\"371\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lonely-lego-713x315-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lonely-lego-300x132-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lonely-lego-768x339-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lonely-lego-600x265-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lonely-lego.jpg 1015w\" sizes=\"(max-width: 841px) 100vw, 841px\" \/><\/p>\n<p><strong>If you don&#8217;t have a spotter, you can use the power rack to bench. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><span style=\"font-weight: 400;\">power rack<\/span><span style=\"font-weight: 400;\"> would look like so:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643319 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/power-rack-bench-press-519x600-1.jpg\" alt=\"If you see this as the gym, you have a great tool for the bench press.\" width=\"439\" height=\"508\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/power-rack-bench-press-519x600-1.jpg 519w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/power-rack-bench-press-259x300-1.jpg 259w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/power-rack-bench-press-768x888-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/power-rack-bench-press-600x694-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/power-rack-bench-press.jpg 800w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/><\/p>\n<p><strong>NF Coach Jim demonstrates <b>how to bench press using a power rack <\/b>here:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Spot Yourself in the Bench Press Safely!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/QyPFCZQ5YrY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>Just set the pins at a level just barely below your chest, so if you miss a rep you can get out.<\/p>\n<p>If you don\u2019t have a power rack, and absolutely don&#8217;t have a spotter &#8211;\u00a0you can either not put clips\u00a0on the bar, and then let the weight slide off one side at a time, or do the &#8220;Roll of shame,&#8221; where you roll the bar down your body, sit up, and pick up the bar.<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3643324 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/roll-of-shame.gif\" alt=\"Our preference would be for you to get a spotter, but this roll can work in a pinch.\" width=\"480\" height=\"270\" \/><\/p>\n<p>However, both of these methods are dangerous and you&#8217;re risking injury by doing them. Please do not bench press alone &#8211; especially when just starting out. Even if the weight seems light, it&#8217;s very possible to injure yourself.<\/p>\n<p>The best thing you can do is to ask someone\u00a0at the gym to spot you.<\/p>\n<p>There&#8217;s nothing weird about it all &#8211; in fact, it\u2019s normal and expected!<\/p>\n<p>If that&#8217;s not an option, consider dumbbell presses or another chest exercise until you can find a spotter.<\/p>\n<h2><img loading=\"lazy\" class=\"alignnone size-full wp-image-3643334 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dumbbell-press.gif\" alt=\"If you don&#039;t have a spotter, the dumbbell press can be a great chest alternative.\" width=\"398\" height=\"224\" \/><\/h2>\n<h2><a name=\"faq\"><\/a>Frequently<b> Asked Questions about The Bench Press <\/b><b>(Plus Tips to Get Started)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3643338 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-nerd-fitness-camp-scaled.jpg\" alt=\"One of the many things taught at NF camp was the bench press.\" width=\"839\" height=\"560\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-nerd-fitness-camp-scaled.jpg 5168w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-nerd-fitness-camp-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-nerd-fitness-camp-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-nerd-fitness-camp-713x476-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-nerd-fitness-camp-600x400-1.jpg 600w\" sizes=\"(max-width: 839px) 100vw, 839px\" \/><\/p>\n<p><b>1) &#8220;I see people with their feet up on the bench &#8211; what&#8217;s going on?&#8221;<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643898 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-feet-up.jpg\" alt=\"Here is Staci showing you a more advanced way to do the bench press.\" width=\"500\" height=\"488\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-feet-up.jpg 500w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-feet-up-300x293-1.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p>This isn\u2019t technically correct &#8211; but it&#8217;s really a completely different movement than your standard bench press. It eliminates the use of the lower body in the movement, and can be good for people with injuries or as an assistance exercise.<\/p>\n<p>I&#8217;ve seen it the most in bodybuilding routines. We recommend you stick to <span style=\"font-weight: 400;\">the bench press form we presented <\/span>until you master the movement.<\/p>\n<p><strong>2) &#8220;If the bench is one of the &#8216;big 4&#8217;, why do some people not bench press?&#8221;<\/strong><\/p>\n<p>The bench press is a great way to build strength. But out of the big 4, it is the lift that has the most alternatives available.<\/p>\n<p>While it&#8217;s hard to replace a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">heavy deadlift<\/a>, you can easily replace the bench press with <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-up<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">dip variations<\/a> and continuously get stronger with just your own bodyweight for a very long time.<\/p>\n<p><strong>Push up:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Dip:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594828\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dips.gif\" alt=\"Bodyweight dips are a great exercise to include in an strength training practice.\" width=\"480\" height=\"270\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Here are <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">the best 42 bodyweight exercises<\/a> if you want to start training that way first!<\/span><\/i><\/p>\n<p>I personally keep the bench in my program because I enjoy it, but also because it&#8217;s a competitive lift in powerlifting.<\/p>\n<p>Steve, however, has chosen to not bench press and replaces it with bodyweight variations of push-ups and a lot of <a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\">gymnastics ring work<\/a>.<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3634631 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/muscle-up.gif\" alt=\"The muscle-up is one of the most badass exercises you can do!\" width=\"398\" height=\"224\" \/><\/p>\n<p><strong>3) &#8220;Okay, I get it! What do I do now?&#8221;<br \/>\n<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019m glad you asked! I have three great options for you:<\/span><\/p>\n<p><b>Option #1) If you want step-by-step guidance, a custom strength training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>1-on-1 coaching program<\/b><\/a><b>:<\/b><\/p>\n<p><b>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/b><\/p>\n<p><strong><b>Option #2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!<\/b><\/strong><\/p>\n<p>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>Option #3) Join the Rebellion! <\/b><span style=\"font-weight: 400;\">We need good people like you in our community, the Nerd Fitness Rebellion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our guide, <\/span><strong><i>Strength Training 101: Everything You Need to Know<\/i><\/strong><span style=\"font-weight: 400;\">. It\u2019ll help you start incorporating the bench press into your training:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"24716\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"250.156.152.110\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-03-02 01:59:32\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p>So that\u2019s all there is to it! Next time you are in the gym, give the bench press a shot!<\/p>\n<p>Start with just the bar, and add weight each time when you hit your weights. Just don&#8217;t forget to have a spotter!<\/p>\n<p><em>So, what kind of benching questions do you have for us!?<\/em><\/p>\n<p><strong>-Staci<\/strong><\/p>\n<p><b>PS: <\/b><b><\/b><strong> Don&#8217;t forget to check out our other articles in the Strength 101 Series!<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/02\/28\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/05\/101-equipment\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Equipment<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/18\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Finding the Right Gym<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Where do I start?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How much weight should I be lifting?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Inverted Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/03\/03\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How to Squat Properly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Deadlift<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Overhead Press<\/a><\/li>\n<\/ul>\n<p><strong>###<\/strong><\/p>\n<p>photo source: <a href=\"https:\/\/www.flickr.com\/photos\/legofenris\/6108544479\/\" target=\"_blank\" rel=\"noopener noreferrer\">leg0fenris: legos<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/alexanderdanling\/3177761574\/\" target=\"_blank\" rel=\"noopener noreferrer\">Alexander Danling: Benches<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/kt_inadaptado\/7283084006\/\" target=\"_blank\" rel=\"noopener noreferrer\">Christian Hernandez: Superman\u00a0<\/a>, <span style=\"font-weight: 400;\"><a href=\"http:\/\/1.bp.blogspot.com\/_MDC42XP07Fc\/Suh-ZABuAmI\/AAAAAAAAAaM\/RounDyykNLc\/s1600-h\/DSCN0113.JPG\" data-fslightbox=\"gallery1\">Arch in bench press<\/a>, <a href=\"https:\/\/wallpapersafari.com\/w\/Sjgdw4\" target=\"_blank\" rel=\"noopener noreferrer\">LEGO bench press<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/45940879@N04\/5934449330\" target=\"_blank\" rel=\"noopener noreferrer\">Beam me up, please<\/a>.<\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\"><a href=\"#refmark-1\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\">How to Bench Press Safely (5 Mistakes to Avoid)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s get you comfortable using the bench press, starting today! We specialize in helping people pick up barbells for the first time. So if the bench press makes you worry\u2026DON\u2019T PANIC. We\u2019ll set you up with a plan so you can use it safely and effectively. Here\u2019s what we\u2019ll cover: How important is the bench [\u2026]<br \/>\nThe post How to Bench Press Safely (5 Mistakes to Avoid) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":143,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[21],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/141"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=141"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/141\/revisions"}],"predecessor-version":[{"id":315,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/141\/revisions\/315"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/143"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}