What is the correct form for bench press?
A. First, make sure that you have a spotter to watch you at all times. Simply grab the bar at slightly wider than shoulder width with the thumb completely around the bar. Lift the bar off the safety pins and hold it at full extension. Then, keeping you elbows slightly in (to protect the shoulder socket), lower the bar in a controlled fashion to the chest in a straight line. Most lower the bar to the nipples. Do not bounce the bar off of the chest and do not raise the butt up off the bench. You will then press the bar back up to the beginning of the movement in a straight line to finish off the movement. You should try to squeeze the shoulder blades together for the duration of the movement in order to protect the shoulders.
