Iron Chest Workouts

The bench press is a staple of any weighted chest workout (and for good reason).
Here’s a good video from Smitty over at DieselCrew. This video is great because it shows you how to do a bench press properly without tearing up your shoulders. Here’s a run down:

• Proper Grip: Hold the bar with your hands shoulder width apart and just
• Full Body Exercise: The bench press is a full body exercise. If your entire body isn’t sore at the end of it, you’re doing something wrong
• Watch Your Shoulders: Stick your shoulders right on the bench
• Arch Your Back: Your quads and gluts should be contracted and pushing into the floor. Your upper back should be tight. In fact, the arch should be enough for someone to put their hand under your back. The back is the foundation of this exercise, so it needs to be tight. By focusing on “pulling the bar apart”, you recruit your lats, helping you get stronger AND prevent injury.
• Elbows Down: Amateurs and untrained weight lifters tend to flare their elbows out. This causes the bench to come down around your collar bone… a recipe for shoulder pain. The proper way to do it is to slightly turn your elbows in so the barbell comes down across your chest and not your collar bone. Not only does this build muscle, but it engages your triceps more
• Over/Under Spotting: Your spotter should use an alternating grip (one hand facing you and the other facing him) so he can guide the barbell just in case you lose control

There you have it. A few simple tips to getting the most out of your bench press. 

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