What is the Correct Form for Bench Press?Like all of it how low should the bar be brought down? Inhale Exhale?

Question

i am doing 95 on bench press and the problem is that i think i might have the wrong form and because of having the wrong form is preventing me to lift like freakin 150(i wish). But if it is that i have the wrong form then i guess i can do more and if i am using right form then i guess its just that i am weak. also wht muscle groups are suppose to be active in the bench press. oh and if i want to increase my bench should be doing more reps and low weight or low reps and high weights. Which one would be better?

Answer 1

bring the bar down slowly, inhaling as you bring it down till it touches your chest, then push it up, exhaling as you do that.

To boost your max, do low reps with high weight.

Don't worry about how much you bench now, everyone has to start out somewhere, don't let it discourage you.

Answer 2

Tricips are very important in the bench press, you should work on them twice a week and the proper way to bench press is to bring the bar all the way down and touch your chest and then all the way up to a lockout position, inhale on the way down and exhale on the way up. Incline bench presses are also good.On your bench presses try to do four sets of six reps with heavier weights making the sixth rep that you can barely get it off your chest, also helps if you have a partner to help spot you incase you can't get that last rep up.