The bench press is a popular compound exercise that primarily targets the muscles of the chest, shoulders, and triceps. Here’s a step-by-step guide on how to perform the bench press with proper form:

1. Set Up:

• Lie on your back on a flat bench.
• Position your body so that your eyes are directly under the bar.
• Place your feet flat on the ground, shoulder-width apart.
• Arch your back slightly and squeeze your shoulder blades together.

2. Grip:

• Grip the barbell with your hands slightly wider than shoulder-width apart.
• Your palms should be facing away from you (overhand grip).

3. Unrack the Bar:

• Lift the bar off the rack, or have a spotter help you if needed.
• Hold the barbell directly above your chest with your arms fully extended.

4. Lower the Bar:

• Inhale and lower the bar in a controlled manner to the middle of your chest.
• Keep your elbows at around a 90-degree angle, and ensure the bar touches your chest lightly.

5. Press the Bar:

• Exhale and push the bar back up to the starting position, fully extending your arms.
• Keep your wrists straight, and the bar should move in a straight line.

6. Repeat:

• Repeat the lowering and pressing movements for the desired number of repetitions.

Tips:

• Maintain a stable body position throughout the movement.
• Keep your elbows at a moderate angle to prevent excess stress on your shoulder joints.
• Use a spotter, especially when lifting heavy weights, to ensure safety.
• Warm up properly before attempting heavy lifts.

Common Mistakes to Avoid:

• Arching your back too much.
• Bouncing the bar off your chest.
• Allowing your elbows to flare out excessively.
• Using improper grip width.

It’s important to start with a weight that allows you to maintain proper form. As you become more comfortable and stronger, you can gradually increase the weight.