Technique for Optimizing Your Bench Press
There
are two parts to lifting, and this is especially true when talking
about power lifting. One part of it has to do with strength. Obviously,
the stronger you are, the more you are generally able to lift. However,
the other side of lifting has to do with how you execute the movement. If you want to know how to
use technique to maximize your bench press and reach your lifting
potential then read on, because we've got a lot to talk about.
Everything from the way you sit on the bench to how you grip the bar to where your elbows are in relationship to your chest has some kind of impact on your bench press. The key is getting everything to work together in the movement so that you are maximizing your lift and pushing with the most power you possibly can. So, how do we do that?
On the Bench
When you grip the bar, your palms should also be rotated slightly up. This will take pressure off of the wrist and shorten the distance between the wrist and the bar. Another interesting side effect is that it will make pinching your shoulder blades together on the bench feel more natural. Doing this also generates more power as it allows the chest to do more work and the shoulders to do less.
Gripping the Bar
Place
the bar on the bench press rack even on the right and left sides. Then
lay down on the bench, and pretend you are doing a push-up, pushing your
hands into the air. Where your hands hit the bar is about where you want to
grip. Bring the (unloaded) bard down to your chest. If your forearms are vertical and parallel then you have found your grip. Remember this position. It's where you will have your best lift.
A
wider grip will engage the shoulders more and a more narrow grip will
engage the triceps more. What you are looking for is that neutral grip
that will maximize the weight you can push through the movement. Forget
about what Uncle Tommy or Cousin Jerry said about making your chest
wider with that wide grip. You know they are both full of sh*t, anyway.
Next time you see them at the gym, use a neutral grip and let their jaws
drop when your numbers on bench press instantly pop up.
Another
important aspect of gripping the bar is how you actually hold the bar.
Wrap your thumb and your fingers completely around the bar. You thumbs
should not be facing towards each other, nor should they be wrapped
around the back of the bar with your other fingers. Grip the bar like
you would grip a dumbbell. Why? Well, there is a reason why it's called
'suicide grip' when the thumb isn't wrapped around the front of the
bar.
Executing the Movement
You're
lying on the bench with a firm neutral grip, your shoulder blades are pinched together and your back is arched.
You're ready to go! What next? First, I can't emphasize enough the
importance of a spotter, especially if you are trying to push heavy
weight or go for any kind of personal record (PR).
Assuming
you have a spotter, lower the weight down to the base of your chest.
At the base of the movement (i.e. the bar
lightly touches your chest), you explode in the contraction,
accelerating the weight up.
Through the movement, your elbows should be in giving you maximum power
from the chest and triceps.
The
problem with all of this is that when you are pushing at or near your
PR, you don't have time to think about any of it. The solution is to
practice. No every day is a heavy day. This is where you
develop good habits. This is how you train your muscle memory. If you
train your lighter days like you train your heavy days then you will end up training
your heavy days like you train your light days.
You
are probably reading this and wondering, "How much is this really going
to matter?" I would argue that it matters a great deal. If you have
poor form now then using good form and technique should show a pretty
immediate impact on your bench press numbers. And what's more, it will
have you executing the movement in a safe and effective way that will
only serve to help you further increase your numbers.
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