Proper bench technique

[iincoln]

I know that in competitions you have to do certain things like pause the bar and you can't lift Your Butt Off the Bench and things like that.
But in terms of straight weight training for muscles or regular strength training What is the proper way to bench press and rules?

 

[SteveSmi]

you should have control.. keep ass, head, feet planted

don't bounce the bar like i see some idiots do. control it on way down and up. don't be doing 1-2 rep maxes either. progress from a lower weight for reps and work your way up that way

 

[starboy]

I know that in competitions you have to do certain things like pause the bar and you can't lift Your Butt Off the Bench and things like that.
But in terms of straight weight training for muscles or regular strength training What is the proper way to bench press and rules?

if you want to bench press correctly go slow no bouncing and squeeze the muscles

 

[JasonPriest]

lower the weight until your form corrects

 

[CEO]

bros properly is slow and steady no high weights

 

[BodyMonster34]

bro follow what the strong dudes do in gym

 

[ROIDDERS]

elbows in tight and try hard to keep the bar balanced

 

[QuadSweep]

close grip and tight go slow and train hard

 

[Ulter]

slow, low weight and no bouncing off your chest

 

[e2]

guys said it right slow and no bouncing off chest

 

[2Thick]

no bouncing off chest
go down slow
no high weights

 

[StevenDarwinMD]

This thread/post was reviewed by our Medical Review board.

 

[RickRock]

Slow controlled negatives and stick to the hypertrophy range of reps

 

[Mobster]

One tip (in my tips thread) is to pull your hands together as you push up to engage the pecs

 

[Vadim Fedorov]

Start with lower weight, slower lifts and develop good lifting technic first

 

[Tiger Salman Khan]

Learn proper techniques of weight training........

 

[ballin2504]

Slow and controlled going up and down

 

[Masonic Bodybuilder]

I have never been a strength training guy so no clue on the rules in competitions. I always suggest going up in weight slower than you think so you can ensure your form stays proper.