best weight bench tips for beginners

[HuyRaa]

Going heavy on the bench seems like the #1 way guys get injured and it is so hard to resiste the temptation to go extra heavy when the sust is kicking in. Do you guys have any tips to avoid injury for beginning juicers that feel like they can hit a new PR at the gym every day?

 

[muskate]

The best thing you can do to prevent injury on the bench press is to train with 4+ repetitions. There is really no reason to go below 3 repetitions per set. It is ego lifting and it is asking to get hurt.

Also make sure to warm up properly before bench pressing, and use correct form.

Watch this video I created on the difference between training naturally verses on steroids: https://www.youtube.com/watch?v=U4whuAk_Ceg

 

[PTPT]

The best thing you can do to prevent injury on the bench press is to train with 4+ repetitions. There is really no reason to go below 3 repetitions per set. It is ego lifting and it is asking to get hurt.

Also make sure to warm up properly before bench pressing, and use correct form.

Watch this video I created on the difference between training naturally verses on steroids: https://www.youtube.com/watch?v=U4whuAk_Ceg

I agree 100%. If I can't put it up 5 times then I don't try it

 

[gaintrain87]

I rarely go under 8 or 10 reps. Partly because I work out by myself and lack a spotter I trust, but partly because my joints don't like it. I just use different principles to switch it up. I like 4 25's on each side and doing drop sets.

 

[Masonic Bodybuilder]

I personally stick to Dumbbells most of the time. I also don't o crazy heavy with low reps.

 

[LevButlerov]

The best way of not getting injured is being gradual, and lifting as much as you can do comfortably, not stressing the shit out of you. @muskate has given a very good tip - if this is a weight you can't lift more than 3-5 times, then don't even lift it, because you will be asking for trouble.

 

[stevesmi]

be consistent and build up your conditioning

we've all seen the boneheads who you look at and know they can't do that weight, but they put it on anyway. you should know how much you are capable of beforehand, otherwise its proof you haven't been consistent enough to know your own body

 

[BigJay]

I try to not too many reps and more sets. It gives me time to recover. This can decrease the chance of over exertion. Also make sure your hand placement, foot placement and bar placement are where they should be.

For hand placement don't grip the bar too wide and make sure that you don't flare your elbows. they should be at 45 degree angles.

For foot placement don't lift your feet off of the ground, dig them in always. This gives you more power when you lift and makes your more stable.

For bar placement make sure that the bar is held just under your sternum.

 

[monsterish]

Warm up properly every gym session. This imo is the best way to prevent injury. I've injured myself doing higher reps for lower weight so I can't say just going heavy can cause this. Go for those pr's man it's the only way to get stronger and better injury is just part of the game. All you can do is try your best to prevent it


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