Here are some tips to improve your bench press form:
- Set up properly: Lie on the bench with your feet firmly planted on the floor and your shoulder blades retracted. Grip the bar with your hands slightly wider than shoulder-width apart.
- Maintain proper body position: Keep your back flat against the bench and your hips and glutes in contact with the bench. Avoid arching your back excessively.
- Engage your core: Tighten your core muscles to provide a stable base for the movement.
- Lower the bar with control: Lower the bar slowly and with control, keeping your elbows at a 45-degree angle to your body.
- Use your legs: Drive your feet into the floor and engage your leg muscles to help you lift the weight.
- Keep your wrists straight: Avoid bending your wrists, which can put unnecessary strain on them.
- Use a spotter: If you’re lifting heavy weights, use a spotter to ensure your safety and help you lift the weight if needed.
By following these tips, you can improve your bench press form and safely and effectively target your chest muscles.