How to Bench Press Correctly | Bodybuilding

How to Bench Press Correctly | Bodybuilding

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Learn how to bench press correctly from expert Skip La Cour with this Howcast bodybuilding video.

My name is Skip La Cour; I am a 6-time national champion, drug-free bodybuilder. You can learn how to improve your bodybuilding and training efforts by visiting my websites,, And today I’m going to talk to you about bodybuilding. The first thing you wanna do when you sit down is have a nice firm base, your feet are planted firmly on the ground. There is three places where your body is touching the bench and that’s where your butt is, your shoulders and your head. You wanna have a nice strong tight lower back, that’s where your going to control the power. The grip on the bench press is a little bit wider than shoulder width apart. As you take the weight off you wanna make sure you control the weight on the way down in a one – two count and then you explode up in a one count. So it’s one, two and controlled and one explode, one, two controlled and one explode. You always wanna make sure you’re using the chest muscles to move the weight. You don’t wanna just worry about moving it from point A to point B, incorporating shoulders or arms. bodybuilding is about hitting the targeted muscle groups, so you wanna make sure your chest is doing the work. As you bring the weight down it’s important that you bring it just slightly under your chest muscles about at your breast bone, to make sure the muscle is doing the work. And that’s how you bench press correctly.


  1. I feel it more in My arm muscles than my chest muscles after the workout does that mean anything? Am I doing it wrong?

  2. I'm not disliking but it wasn't helpful when I do it I work my triseps and shoulder that's what I wanted to fix…

  3. THANK YOU! I always thought that I lifted the bar up with my feet, why wonder everyone always looked at me weird in the gym!

  4. This is a really shitty tutorial. Nothing about upper back tightness and squeezing your shoulder blades together. This is a safety concern for once you actually start lifting heavy weight. Also, the bullshit about make sure you use your chest is just broscience nonsense. Learn the movement correctly, and all the muscles involved in the movement will grow. The pectorals will grow by just using proper form, but so will the deltoids and triceps. Also, by natural bodybuilding champion he just means he is better at cheating a drug test. No fucking way he's natty.

  5. More info on how exactly to tuck in your elbows would be nice. It seems easy, but this is often overlooked.

  6. Thanks for the guides, I'm working out in a rather cheap gym with no guidance on the floor. So for me it's just really important to watch your movies and learn…

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