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> Create a checklist for proper form of a bench press
Create a checklist for proper form of a bench press
Pre-Workout Preparation
Ensure a proper warm-up to increase blood flow to muscles.
Check equipment for safety (bench, barbell, weights).
Use appropriate weight that allows for correct form.
Body Positioning
Lie flat on the bench with your eyes under the bar.
Keep your feet flat on the floor or on the bench for stability.
Ensure your back is slightly arched but not excessively curved.
Grip and Hand Placement
Use a grip that is slightly wider than shoulder-width apart.
Keep your wrists straight and aligned with your forearms.
Ensure even grip on both sides of the barbell.
Bar Path and Movement
Start with the barbell above your chest, arms fully extended.
Lower the barbell in a controlled manner to your mid-chest.
Keep your elbows at about a 45-degree angle from your body during the descent.
Press the barbell upward explosively while keeping your feet planted.
Breathing Technique
Inhale while lowering the barbell to your chest.
Exhale forcefully as you press the barbell back up.
Spotter Safety (if applicable)
Have a spotter in place to assist if needed.
Communicate with your spotter about when to lift and rack the bar.
Post-Workout Considerations
Cool down with stretches focusing on the chest, shoulders, and triceps.
Assess your performance and adjust weight or form as necessary for next session.
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