Classic barbell bench press

The flat bench press is a foundational exercise for training the chest. There are many variations of this exercise. The image shows the "chest" press, where the athlete works one side of the chest at a time. In the "powerlifter" press, whose main goal is to lift the maximum weight, the athlete engages as many muscles as possible.

I do not recommend the "chest" press for non-professionals, as this variation is not designed for heavy weights and low repetitions. However, what guy doesn't love to lift heavy weights for 1-2 reps? The "chest" press is better performed with light to medium weights, aiming for at least 6-8 repetitions. This exercise significantly loads the tendons of the pectoral muscle and the ligamentous apparatus of the shoulder joint, and heavy weights will sooner or later lead to shoulder or chest injuries.

On the other hand, the "powerlifter" press is specifically designed for maximum weights and, under equal conditions, is generally less injury-prone. However, it engages the chest muscles less. Less does not mean they don't work with this technique.

Nuances and Mistakes

1. To get used to the "bridge" position in the bench press, you can initially place a soft roller under your lower back. This will help you learn to arch your back.

2. When lying on the bench, make sure that your eyes are directly under the barbell. If you lie too deep, the bar may snag the supports during the press. If you're too far away, it will be inconvenient to rack and unrack the barbell.

3. When placing the barbell on the racks, ensure that the bar is securely resting on the supports before moving your hands away. I have seen athletes place the bar too close to the edge, only to have it slip off the supports and fall on their face. It's not a pleasant sight, I can assure you.

4. Use wrist wraps when working with weights that are 70% of your max or higher. Even if you have strong wrists, constant loading over time can lead to wrist pain.

5. A belt does not prevent injuries to the back while bench pressing. It's simply a trend or a fashion statement.

6. Never lift alone in the gym. This has been said a thousand times. The only exception is if you have a bench designed with safety racks (and these are now quite common).

7. Never drop the barbell on your chest. You must fully control the lowering process of the weight. Otherwise, you will end up with low exercise effectiveness and injuries.