For a traditional bodybuilding bench press using a barbell, lie down flat on the bench and grasp the bar slightly wider than shoulder width. Unrack the bar and slowly lower it in a controlled manner to your chest. From there, push the bar upward and complete the repetition with arms almost perpendicular to the floor and your elbows locked out or slightly bent.

In powerlifting, which requires moving a very heavy weight, the bench press involves more muscles than just the pectorals. With a powerlifting form of the bench press, the lower body is also utilized. The torso is stabilized by driving one's legs into the ground. In addition to this, the shoulders are retracted and the back is flexed which also helps to keep the torso stabilized as well as to provide more surface area against the bench (which helps to support the load). Usually the back will be slightly arched when performing this motion to generate extra power in the lift.http://www.bodybuilding.com/fun/hardgainer6.htm

The bench press is well known among people as the ultimate gauge of strength. Although this is not necessarily true, it is a relatively good gauge of one's upper body power, as it engages the pectorals, shoulders, and the triceps. Performing a correct bench press is extremely important, as doing incorrectly could lead to serious injury (torn muscle, crushed ribcage, etc.).http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/The purpose of this page is to help one understand the proper technique involved so as to prevent injury and improve muscle-building techniques.

Lie flat on a bench and grasp the barbell. Your hands should be a bit wider apart on the bar than shoulder width. Don't arch your back too much, as this can cause chronic lower back pain and other more serious problems.http://www.bodybuilding.com/fun/hardgainer6.htmFinally, place your feet firmly on the ground, or proper foot holds, depending on what the equipment provides you.

Un-rack the bar and lower it to your chest until it touches right around the nipple area. Do not bounce it off the chest because this can cause damage to the ribcage. You will also be using more muscle if you do your bench presses without bouncing the weight off your chest, so you get a better workout.http://strengthtraining.suite101.com/article.cfm/how-to-bench-press-more-weight

Drive the bar upward until arms are straight or slightly bent. When you push the weight up, exhale, and inhale when you lower it down towards your chest.http://www.bodybuildingforyou.com/exercise-workout/incline-bench-press-decline.htmlRepeat this motion, and keep the speed slower and under control to avoid injury.http://www.bodybuilding.com/fun/hardgainer6.htmThe weight you use to bench press should provide you resistance, but not be so much as to cause strain. You want to get the maximum amount of reps for the best workout. Try to bench an amount of weight that will allow you 8 reps or more.http://www.bodybuilding.com/fun/hardgainer6.htm

Check out the how tos below to learn more about how to get into shape.

1. How to do Barbell Curls
2. How to do Dumbbell Curls
3. How to do Seated Bicep Curls
4. How to do Concentrated Bicep Curls
5. How to do Incline Dumbbell Bicep Curls
6. How to do Single Arm Dumbbell Incline Curls
7. How to do an Incline Dumbbell Press
8. How to do an Incline Barbell Press
9. How to do Incline Dumbbell Flyes
10. How to do Push Ups
11. How to do Tricep Push Ups
12. How to do a Flat Bench Press
13. How to do a Close Grip Tricep Bench Press
14. How to do Wrist Curls
15. How to do Forearm Exercises With a Barbell
16. How to do a Front Deltoid Raise
17. How to do a Front Deltoid Raise Using a Barbell
18. How to do a Shrugs
19. How to do Tricep Extensions
20. How to do a Lateral Raise
21. How to do Standing Tricep Extensions

The content in this page is not a substitute for professional medical advice. If you have a history of heart problems or any other physical ailments that might prohibit you from physical activity, please contact your doctor before using these steps.