Men’s Fitness Australia – June 2017

Bench press

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“When performed correctly it works the chest, delts, triceps and lats, making the bench press a primary

ovement to be included in your training,” says Hamilton. “It can be used to improve strength, power, build

muscle and improve general fitness, all of which makes it a key exercise for the upper body. There aren’t many,

if any, other upper-body pressing exercises that can match this.”

“Keep your shoulders blades

retracted and learn to push

through your heels,” says

Hamilton. “These techniques

will make a big difference to

your bench press. Something

else I like to imagine when

pressing the weight is pushing

myself into the bench, away

from the bar.”

EXPERT TIP

PERFECT FORM

Lie on your back

on a bench with

a slight arch in your

spine and your feet

planted on the floor

just behind your

knees. Hold the

bar with hands

just wider than

shoulder-width

apart, then lower

it to your chest.

Press your head

and shoulders into

the bench and your

feet into the floor,

and press the bar

back up.

What do most people
get wrong?

“Failing to realise the role the lower
bodyplaysintheexercise,”says
Hamilton. “Your legs should
provideanadditionalforceto
help press the bar up. If you see
someone wriggling around on the
benchastheytrytopresswith
theirlegsflappingaround,
they are losing power. The more
stability you can create when
you press, the stronger you will be.”

What to do do if you’re

struggling to perform it well

“Ifyouonlybenchonceaweek,

I’dadvisesimplyincreasingthe

frequency to get more practice

at the movement,” says Hamilton.

“Also, really hammer home

your technique with lighter

loads — approximately 70-80%

of your 1RM.”

The essential

assistance move

“One of my favourite assistance

exercises is the dumbbell

benchpress,butIalsoliketodo

the barbell bench press with

chains,” says Hamilton. “If you

struggle with your lockout on the

bench press, this helps you build

strength and power in that

position due to the accommodating

resistance [the bar gets heavier

the higher it goes].”

HOW DO YOU RATE?Beginner0.75 x BW •Intermediate 1 x BW •Advanced 1.5 x BW

86 MEN’S FITNESS JUNE 2017

Tuck your elbows

so they are halfway

between your

shoulders and ribs.