The bench press is one of the most important upper body exercises in your training programme. Not only is it vital for the development of upper body muscles, but it is also an extraordinary strength building exercise. Many people think of the bench press as just a chest exercise, but i'm here to tell you that your triceps, shoulders, back and even your gluteus maximus are all involved. It is a complex exercise and if you do it wrong it will be potentially disastrous.
If you have been doing the bench press without caring much about how you do it, then maybe it's time to take a step back and review the details of how to do the movement from the beginning.
After learning how to improve my technique, not only did the movements become safer, but the performance became better.
So if you are ready to get bigger and stronger so you too can bench press like a pro.
So now on to how to bench press
Placing your feet
Although the position of your feet is not as important as the hard pull or the squat, it is still important. Your feet are the start of a solid foundation from which you will draw your strength.
Try to get your feet as far back as possible to your hips while still keeping them on the ground. Depending on your height and body type, this will look a little different for everyone. However, the key is to stand firmly on your heels so that you can generate energy from the ground through your whole body.
Back under the rack
Just like the position of your feet, the position of your back will vary depending on your body composition. Essentially, however, you should ensure that you are far enough under the bar so that your hands can reach it, but not positioned so deep that you don't hit the hook on the way up and out. Also squeeze your shoulder blades together to keep them tight and protect your shoulders (stabilise your shoulder joints). Imagine trying to crush a grape with your shoulder blades and pushing your upper body back onto the plank.
Arch your back
This is a controversial topic, especially among bodybuilders. Many bodybuilders believe that arching your back is just a powerlifting movement, but arching your lower back will actually help you maintain a neutral spine and keep your back tight and protected as you press.
If you're not competing in powerlifting, your back arch doesn't need to be that exaggerated. However, it is important to maintain a slight arch in your lower back. If you are a powerlifter, arching your back as much as possible will minimise the distance the barbell has to travel.
Hand control
Please grip the barbell firmly and push it out! Place the barbell as far as possible under the entire palm of your hand. If you position the barbell too high in your hand, your wrists will bend backwards and this will put too much pressure on your wrists. Straight wrists with a precise grip position will also provide optimum strength.
The width of your grip will depend on your body type and target. Those with longer arms will need a wider grip, as will those who want to achieve maximum weight, for example in powerlifting competitions. Those with shorter arms will need a narrower grip, which may be a better position to be in if your main goal is to build muscle.
Another common grip problem is that many people will half-grip the barbell. We don't recommend the half grip as it is dangerous. (here the thumb does not assist in controlling the barbell)
Push up and control
Take a deep breath in, take the bar out and exhale. Don't waste effort getting the barbell off the rack, especially if it is heavy. If you don't have a partner to help you, then push your back hard against the lounger so that the bar holds up naturally.
Breathe in and lower the barbell. Take one more deep breath before you move the bar down. Hold your breath and use it to support your abdominal wall. As you do this, imagine bending the barbell into a u shape with your hands. Bending the barbell will allow your elbows to bend naturally, thus keeping your latissimus dorsi and shoulders protected.
Hold your breath and find the point where your muscles are fully contracted, then exhale hard.
Touch your chest
Where you touch the bar on your body will depend on how long your arms are and where you are holding the bar. Whatever the case, your forearm should be at a 90 degree angle to the ground. If it is more or less, you may lose power.
If your arms are long and your grip is narrow, your body will make deeper contact. If you have short arms and a large grip, the barbell will hit your chest at a very shallow position. Most will hit them anywhere between the upper abdomen and the nipple line. Wherever you are, try to keep landing in the same place every time.
Power up your legs
Once the barbell is in contact with your torso, start moving upwards, tightening your gluteus maximus and having your legs thrust into the ground. Using a leg drive will keep you tight and increase the stability of the lounger.
Remember to exhale hard from the starting pushing point. As you push upwards, it feels like you are throwing the bar back. The legs are in an arch or "J" Pattern when you power up.
What's wrong with most bench presses
As you can see, the details on the bench press bench are actually more complex than most people initially believe. The most common problem i see is people popping up the bar with their chest. This is problematic, not only because it puts a lot of pressure on the sternum, but because if you're bouncing up you're unlikely to keep your body tight. Also, if you bounce a heavy object off your chest, how can you say you actually lifted it?
Most people can't breathe or brace their bodies properly either, so make this a priority - both when you're relaxing and before you relax. You'd be surprised how much more weight you can move if you take a deep breath to support your abs.
I also see many people flaunt their elbows because they believe it will lead to more pec firing. Even when this is done, it's not worth the risk. Grabbing too wide and spreading the elbows too wide. Elbows spread outwards means your latissimus dorsi is not active.
It is also common for people to loose their shoulder blades and move their feet as they push to the top to rotate their shoulders and push upwards. Any movement away from a tight body and clenched shoulder blades can lead to danger. Remember to keep it stable and tight.
Bench press pads
Although you don't need anything other than your own body in order to do a bench press, you can use some specific protective gear to make your bench press safer and more effective.
Guards usually come into play when you enter a competitive competition. The more competitive you are, the more important the pads will be. If you're just starting out, don't worry too much about the equipment, just focus on the details of the movements that perfect your form.
Wrist protection
The most important piece of protective gear used when bench pressing is my wrist guards. To move the maximum amount of weight you need to create maximum force. In order to do this, you need to keep your wrists vertical. Wrist guards help to keep your wrists straight, so i always recommend them.
Your wrist brace should completely cover the wrist joint, so it should be long enough to wrap a little above and below the wrist. Tightly wrapping your wrist is a priority. However, generally speaking, the tighter the wrap the better, as long as it doesn't cause pain or numbness. This will give your wrist some support under heavy loads.
Shoes
Your feet are your foundation. They connect your body to the ground, so what you wear on top of your feet is important - yes, even when sitting! Generally speaking, shoes depend on personal preference and can help you grip the floor when you power up.
Weightlifting shoes are a good choice as they have a high heel and give a better connection between our feet and the floor. They also have a very good sole to prevent our feet from slipping. However, others prefer to wear flat shoes, such as wrestling shoes or cricket shoes. Whatever you choose, try to keep your shoes consistent every time.
Time to draw focus
I like to focus on my shoulders and upper back - wherever my back is in contact with the lays - to prevent me from sliding on the bench and to help me create a more stable base.
By all means, focus on stating that neither is necessary on the lounger, but if you're heavy and you happen to have a partner, have him or her focus a little more on your back position in unison each time and you may notice a difference in your volume and stability.
Now you have the details of a safe and effective movement. The bench press is a skill, just like any other major movement. The more you practice the bench press, the better you will get at it. As you begin to understand the movement and feel more comfortable, start lighter and slowly increase the weight.
