Do you want to have a bigger chest, so bench press is the way to go…here how you can do perfect bench press Lie on the bench with your eyes under the bar. Hold the weight for a second at the top, with straight arms. Breathe. Then take a big breath, hold it, and lower the bar again. Keep your butt on the bench when you press it back up. The Bench Press is a full-body, compound exercise. It works your chest, shoulders, and triceps most. It’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The bigger your bench, the bigger your chest. To avoid shoulder pain, tuck your elbows 45 when you lower the bar. Don’t try to stretch your chest by flaring your elbows 90° out. You’ll impinge your shoulders if your upper-arms are perpendicular to your torso at the bottom. Tuck your elbows 75° to Bench Press pain-free. Unlike the Squat or Deadlift, the bar doesn’t move in a vertical line when you Bench Press with proper form. It moves diagonally from your mid-chest over your shoulders. This is the safest way to Bench Press for your shoulders. It’s also the most effective way to Bench Press heavy. This is the definitive guide to proper form on the Bench Press.
  Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it. You don’t need a spotter if you Bench Press inside the Power Rack as I do. If you don’t have a Power Rack, ask someone in the gym to spot you when you Bench Press. Then follow these five simple steps to Bench Press with proper form.
  1. Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
  2. Grab the bar and Put your pinky on the ring marks of your bar. Hold the bar in the base of your palm with a full grip.
  3. Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
  4. Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
  5. Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.
Rack the weight once you’ve Bench Pressed five reps on. Finish your last rep first by pressing the weight away from your chest until you’ve locked your elbows. Then move the bar horizontally from above your shoulders to your Power Rack. Don’t aim for the uprights or you could miss them. Aim for the vertical parts of your Power Rack. Once you’ve hit them, bend your elbows to lower the bar in the uprights.  

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