Bench Press 101

When it comes to benching it is so much more than laying down on the bench, unracking the weight, lowering and pressing it up...

 

The bench press is classified as a compound lift because when done correctly it uses your full body, not just your pecs...

 

There is a reason it is one of the most common exercises for people to develop shoulder injuries from...

 

 

 

How to bench with perfect form

 

 

Step 1. 

Start by laying on the bench to where the bar is positioned directly above your eyes. Grip the bar slightly outside of shoulder width 

 

Step 2. 

Pull yourself up from the bench slightly and squeeze your shoulder blades back and down at the same time. This will help engage your powerful lats to assist with shoulder stability. This will also help create a small arch in your back which will slightly decrease range of motion and help maintain shoulder stability throughout the entire lift

 

Step 3.  

Squeeze your core and glutes to maintain a stable spine and pelvic position. Keep them braced and engaged for the entire set 

Step 4.

Press your feet into the ground to engage your legs and glutes to increase your power output by utilizing leg drive 

 

Step 5. 

Screw your hands apart trying to bend the bar. Your left hand should rotate counter clockwise and your right hand clockwise. This will create an external rotation torque and help set your shoulders in a stable position in their socket. It will also naturally help you keep your elbows tucked to prevent shoulder injury

 

Step 6. 

Take a deep breath in 360 degrees through your trunk, then brace your core as tight as possible, and maintain tension throughout the entire lift. Slowly lower the bar, don't just let it drop, control the weight, do not let it control you! You should aim to hit to lower portion of your sternum (xiphoid process). 

 

Step 7. 

Maintaining tension in all areas covered above, drive the bar up while keeping your core and glutes engaged, driving your feet into the ground, and twisting trying to bend the barbell, press the weight back up. 

 

 

Proper breathing during a bench press

Breathing is very important no matter what exercise you are doing. If you are doing it incorrectly it will dramatically limit the amount of weight you can press. You should start by taking a deep breath before you unrack the bar, then maintain intraabdominal pressure by holding your breath and bracing your core during the descend. You should not begin to exhale your air until you are about half way or 3/4 complete with the rep on the ascend. 

 

 

Note:

 

When performing optimal bench press technique, the bar should not go straight up and down, rather it creates a slight arch during its path. This helps get maximum activation from the pecs due to the direction the fibers run, and it also helps remove your shoulders from the equation to reduce risk of injury. 

 

Although bench pressing primarily targets the pecs and triceps, if you fail to incorporate other major muscle groups, like your lats, glutes, or core, it will hinder your form and limit how much weight you can press. 

 

 

 

 

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