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Time and time again I see people and even ‘qualified’ personal trainers doing Benchpress wrong. They all cheat to use more weight, it is a disgrace to the professionals getting paid to teach their clients to cheat.

Often they do 1/2 reps, some even claim it is the best way to get big, and it is a valid training method. Just not the way they do it.

Luckily when I started training 20 years ago all the big guys around had powerlifting backgrounds so we were taught to Bench properly from the start.

To complete a rep in a powerlifting competition you must;

1. lift the bar then wait for the referee to say down
2. then you lower the bar until it touches your chest
3. your shoulders and bum must be on the bench at all times
4. once the referee is satisfied it has touched your chest he claps, this is your signal to push the weight up
5. once the barbell is up and your arms locked you wait until the referee says rack

So to complete a real rep in Benchpress you must lower the bar slowly, touch your chest, pause briefly then push up until your arms are locked straight.

In bodybuilding you do the same except rather than going for 1 rep max you would continue the reps until you run out of power.

Many in the gym do 1/2 reps. They bend their elbows bring the bar down 1/2 way then push it back up. This is the strongest part of the movement, and a waste of time for your chest.

If you want to do 1/2 reps you are supposed to do the hardest part of the movement, ie the bottom part, the part that works your chest most. But make sure you have a training partner for when you fail.

If you want a big chest, train with correct form, correct technique for your benchpress. Do not arch your back too much, lay flat on the bench, keep your bum on the bench, and bring the bar down to touch your chest, pause briefly without bouncing the bar up, then up for locked arms, repeat until failure.

When you get over 300lbs on this for reps then it’ll be time for you to start experimenting with other weird and wonderful forms of training, but take you basics as far as they go first - they are the best for strength and muscle growth after all.

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