Best Bench Press for Rapid Growth

Bench pressing not only strengthens the heart but also lowers blood pressure and glucose levels. Proper technique not only fosters notable gains in chest, shoulders, and arms but also mitigates the risk of potential injuries. Here's the method:
Spend 2 to 3 minutes on dynamic stretching to prime the stabilizing muscles. This type of stretching involves active movements that help increase muscle temperature and flexibility without reducing power output.
Your grip should be slightly wider than shoulder-width. This allows your forearms to be just about perpendicular to the floor when the bar is at chest level.
Always wrap your thumbs around the bar for a secure grip. A thumbless grip is dangerous as the bar can slip out of your hands.
Align your eyes directly underneath the bar with your feet flat on the floor. This creates a stable base and helps maintain proper form throughout the lift.
Retract and depress your shoulder blades towards your hips to create a stable and arched upper back.
Position your elbows underneath the bar as much as possible without compromising scapular depression. This helps in maintaining 'stacked joints', where your wrist and elbow are aligned under the bar, allowing you to produce more force and have a stable bench.
Your feet should be set firmly on the ground before unracking. Press your whole foot into the ground to contribute to overall stability.
Breathing correctly is crucial for maintaining stability and maximizing force production during the bench press.
Take a big breath and fill your chest with air before you start the lift. This creates full body tension and stabilizes your bench.
Lower the bar in a controlled manner, not too fast or too slow. A rapid descent can lead to a loss of control and increase the risk of injury, while too slow a descent can sap strength needed for the press.
The bar should move in a slight arc towards the mid-chest area. This path aligns with the natural movement of the arms and helps engage the correct muscles.
Keep your elbows tucked at about a 45-degree angle relative to your torso. This position helps to reduce the risk of shoulder impingement and maximizes the engagement of the chest and triceps.
Your forearms should be vertical with your elbows stacked directly under your wrists at the bottom of the press. This ensures a strong pressing position and minimizes stress on the joints.
Do not flare your elbows out wide, as this is not a strong pressing position and can put undue stress on the shoulder capsules.
Begin the upward movement by tightening your glutes and driving your legs into the ground.
As you begin to lift, push the bar up in a slight arch towards the rack. This technique optimizes chest, triceps, and shoulder engagement for efficient pressing.
Make sure to keep your elbows tucked in to engage your lats and protect your shoulders. This also helps in maintaining a straight wrist position, providing optimal force transfer.
As you begin to press the bar upwards, exhale forcefully through the sticking point. This helps in exerting maximum force and maintaining tightness throughout the lift. #3danimation #anatomy #workout #muscle

[@mryoda448]

What sort of 3d model anatomy are you using? It looks fantastic 😮Is it available online or anything?

[@drwealz]

Thanks, I use Blender for modeling and animation. I use Unreal Engine for finishing touches and rendering. If you don’t want to model your own assets, there’s a website called “Turbosquid” that sells 3d assets.

[@JGH2015Sara]

❤

[@RosaParksShoe]

I feel like a lot of pressure is going on my wrists, after benching for a few months I have to wear a carpal tunnel brace since my wrist will hurt, and I holding the bar wrong?

[@FITBONG2186]

It's because you are holding the bar over your knuckles which shifts the load to wrists. Hold the bar at the base of your thumb with your forearm and wrist being in a line... try this with lighter weights first then proceed

[@Tuxedo512]

also, dont arch your back like some people do, less range of motion

[@sagemagus126]

Exactly, always use scapula protraction

[@thevinayshow6773]

Sir due to creatine my body gained 8kg body fat i am looking fatty now what to do please tell

[@gazifarooq4822]

Big fan sir ❤ ramadhan mubarak brother ❤

[@drwealz]

I appreciate that, it really means a lot. I thank you for your support! ❤️