One of the first exercises each new gym goer wants to do is a bench press as it's a staple of a workout and every gym has the facilities for it. Some gyms even have incline and decline benches which have been shown to marginally work the upper and lower chest. It is up to you to decide which bench you want to use but focus on your aim and goal. Before you decide, try the following tips on a standard bench so that you have a good base for comparison. Below I will go through the technique and give a few tips on how to get the most out of your bench press and build a super strong chest.
Basic Bench Press Technique
Hand position - Use the guides on the bar and either a narrow or a wide grip can be used just ensure that both hands are In the same position, now personally I find the narrow grip to be easier and may be a good starting point. Feet planted - Keep your feet planted to the ground and push through them to gain extra force and push the weight up. 1 inch from the chest - Lower the bar so it is around 1 inch away from the chest as the deeper the press the more muscles engaged no one likes to see 1/2 reppers at the gym. Gradual increases - Look to add 2.5kg per side rather than a 5kg or a 10kg as don't forget that what ever weight plate you add to the bar adds double. Ask for a spot - Now the heavier you get with the bench the more dangerous it gets so don't be afraid to ask someone to help you by watching the bar down and helping you when you need it.