1. Warm-up adequately:
Before diving into heavy lifting, warm up with light cardio and dynamic stretches to increase blood flow and prepare your muscles for action.
2. Set up the bench and rack properly:
Ensure the bench is level, and the barbell is securely set in the rack at a height that allows you to unrack and rack it comfortably.
3. Choose the appropriate grip width:
Opt for a grip that suits your body type and goals, whether it's a wide grip for targeting the chest or a narrower grip for targeting the triceps.
4. Maintain a stable and tight body position:
Keep your core engaged, shoulder blades retracted, and chest up throughout the lift to maximize stability.
5. Keep your feet flat on the ground:
Place your feet firmly on the floor for a solid base of support, providing stability and power.
6. Use proper barbell placement:
Position the barbell over your mid-chest, ensuring it aligns with your eyes when unracking it.
7. Control the descent of the barbell:
Lower the barbell under control to your chest, aiming for a controlled and stable movement.
8. Maintain a slight arch in your lower back:
A natural arch in your lower back helps protect your spine and maintain proper form.
9. Exhale during the concentric phase:
Exhale as you push the barbell back to the starting position, maintaining proper breathing throughout the exercise.
10. Utilize a spotter if lifting heavy weights:
When lifting close to your maximum capacity, always have a spotter to assist in case you need help.