Best bench press tips for women
Are you looking for the best bench press tips for women? Well, you’ve come to the right place, because that’s what I’ll be going over today.
#1 Straighten your wrist
The first tip is having your wrist straight. I can’t stress this enough.
The amount of people that I see with their wrists bent makes me cringe.
And it’s only a matter of time before they injure themselves.
By bending your wrist, you’re actually putting your body in harm’s way.
By straightening your wrists, you will be protecting your wrists and wellbeing.
This way you’ll be able to lift for longevity.
Sometimes when you pick up the bar, your wrists naturally bent.
To counter this I would recommend bending the bar.
Now, you’re not actually going to bend the bar, you’re simply going to try and bend the bar with your hand.
This way you have a tight grip on it and it will be harder for you to bend your wrists.
#2 Keep your back in place
The next tip is, keep your back in place. This is a big one even for more dated female lifters.
A lot of time on people pick up the weight, whether that weight is light or heavy, their back ends up moving.
You see, in order to lift effectively, you need to have your back in the correct setup.
When you’re happy with the way your back has been placed, you need to keep it there. One way to keep it there is simply by being aware of it.
Another way to keep you back in place is by putting chalk on your back.
This sounds overkill to some people but it works like a charm.
If you’re benching in a gym then it’s probably not a good idea to do it.
However, if you’re in a gym that allows this or you’re benching at home, I would highly recommend chalking your back.
Now, don’t actually chalk your skin, chalk your top. It can just be the top half of the top.
#3 Keep your feet apart
I would highly recommend placing your feet far apart.
This is going to help balance the weight and overall, help you increase how much you can lift and it’s a safety precaution.
When people have their feet close together, it’s a lot harder for them to balance the weight.
However, with your feet further apart, you will be able to draw more power and balance the weight a lot better.
#4 Have the bar touch the bottom of your chest
When you touch the bar at the bottom of the chest, you know you’re getting the full range of motion and really exercising your pectoral muscles.
You don’t want the bar to touch the middle of your chest because you won’t be getting the full extension.
Try to go as far up and as far down as you can, this will help increase your overall power and strength.
So those were some bench press tips for women. If you want to learn more about the bench, then I’d recommend checking out this program.