How to Set Up the Bench Press
- Grab the bar shoulder width to just outside. ...
- Squeeze the bar as tight as you can.
- Position your eyes just underneath the bar.
- Squeeze your shoulder blades back and down, or “put them in your back pockets.” Imagine you are trying to pinch the bench between your shoulder blades.
How much should you start bench pressing?
So start by making sure 45 pounds isn't too heavy for you. If you are even SLIGHTLY concerned that it might be, consider using dumbbells or finding a smaller/lighter barbell in the gym and using that to build up to the strength with the bar.
How many reps should a beginner bench press?
Final tips for beginners
One you feel ready to bench press, Oelschlaeger advises beginners to try five to eight sets of three reps each. That way, you can really zero in on your form and focus on a few reps at a time. In between your sets, get some water, relax or do some dynamic stretching.
