Bench Press

Bench Press Technique (it’s for girls too…!)

by Adam on January 26, 2012 (From ShapeShifterblog.com)

The bench press isn’t just for guys. Girls can—and should—do it too. Here are a few great reasons for including the bench press in your training.


Shape For The Chest
Well developed pectoral muscles give shape to a guy’s chest.They can also provide extra “fullness” for women. The bench press is the go to exercise for the pecs.


Sculpted Arms
The bench press is a great triceps development exercise. And shaping the triceps is crucial if you want to create an attractive set of arms. The same advice applies whether you’re a gal who wants to look great in a sleeveless dress or a guy who wants to fill out his T-shirt.


Hormonal Advantage
The “bench” is one of those big compound movements that can create a surge in fat burning and muscle building hormones like testosterone and growth hormone. This has a systemic effect on your Body Redesign that goes beyond just the muscle groups being trained. Including exercises that boost production of those hormones means you’ll change your body composition more quickly. And yes, girls have testosterone too.
But like any exercise, you have to know how to do it right. That’s why we invited Shapeshifter guest coach Mary-Pier Gaudet to share her top bench press technique tips in today’s video:

Here’s a summary of Mary-Pier’s cues

Keep shoulder blades pulled down and tight
Chest up
Eyes under the bar before lifting it off the rack
Lower the bar and touch the nipple line before pressing up
Go with a wider grip to focus on the pecs
Go with a narrower grip for more triceps involvement
There you have it. Now it’s time to hit the gym… 

SELECTING THE PROPER WEIGHT:

A common question when it comes to weight training is “How do I select the proper weight?” Although the amount of weight will vary from person to person, the feeling you experience will be similar. A good starting point is two sets of 12 repetitions (resting 30-60 seconds in between sets). The 12th repetition should be the last one you can do with proper form. If you cannot reach 12 without a significant struggle, the weight is too heavy. If you can continue past 12 without a problem, the weight is too light. The feeling you experience should fall somewhere in the middle- it is a challenge, but not so difficult that you risk injury. It is better to start with a light weight and add more as you become stronger and the exercises become easier. After three or four weeks, you might notice some exercises becoming easier. At this point it is a good idea to increase the weight, in small increments of 2-5 pounds. This way your muscles will continue to be challenged without being overworked. (Taken From SparkPeople.com) Starting Position Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms straight up toward the ceiling.  Action INHALE: Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest (but not touching it).  EXHALE: Extend the arms, pushing the weight back up to the starting position. Don't lock elbows completely.  Special Instructions Keep spine in a neutral position. Don't lift head off the bench during exercise. Muscles Worked: Chest , Shoulders (SparkPeople.com)