Bench Press
‘Leg Drive’ & ‘Back Arch’
Once we have the fundamentals of the bench-press in place we can look at how we can evolve our benchpress. Utilising a ‘leg drive’ and a ‘back arch’ can significantly improve your bench press performance. Below we will look at how you do this:
Leg Drive: Start by planting your feet firmly on the floor, ensuring they are flat and stable. As you press the bar, push through your heels to engage your legs. This creates a solid base and transfers force from your lower body to your upper body, enhancing overall power. Think of driving your feet into the ground as you lift the bar; this will help maintain stability and generate additional strength during the press.
Arching Your Back: Creating a slight arch in your back can also improve your bench press. Position your upper back and shoulders firmly on the bench, pulling your shoulder blades together. This should naturally lift your chest and create a small arch in your lower back. The arch reduces the range of motion needed to press the bar, allowing for a more efficient lift and better engagement of your chest muscles. Ensure your hips and shoulders stay in contact with the bench throughout the movement to maintain stability and avoid injury.
Combining Both Techniques: To effectively use both leg drive and arching, set up with your feet planted and your back arched before you un-rack the bar. As you lower the bar, maintain the tension in your legs and back. When you press the bar up, drive through your legs while keeping your core tight and back arched. This coordinated effort helps maximise strength and control, allowing you to evolve your bench press technique and increase your lifting capacity.
By mastering these techniques, you can make your bench press more powerful and efficient, leading to better performance and progress.
Variations
Smith Machine Bench Press: This is a variation of the traditional bench press performed on a Smith machine, which has a fixed barbell that moves along vertical tracks. This setup provides additional stability and helps you focus on targeting your chest muscles without worrying about balancing the bar. It's great for beginners or those looking to isolate their chest muscles more effectively.
Tempo Bench Press: This involves controlling the speed at which you lower and lift the barbell. Typically, this means slowing down the eccentric (lowering) phase and possibly pausing at the bottom before pressing up. For example, a 3-1-1 tempo would involve lowering the bar over three seconds, pausing for one second on your chest, and pressing it up in one second. This variation helps build muscle control, strength, and endurance.
Paused Bench Press: This adds a deliberate pause at the bottom of the lift when the bar touches your chest. Instead of immediately pressing back up, you hold the bar on your chest for a brief moment (usually one to two seconds) before lifting. This variation increases time under tension, improves explosive strength, and ensures proper technique.
Narrow Grip Bench Press: also known as the Close Grip Bench Press, involves positioning your hands closer together on the barbell, typically shoulder-width apart or narrower. This variation shifts the emphasis from the chest muscles to the triceps, making it an excellent exercise for building upper arm strength and size.
Spoto Bench Press: named after powerlifter Eric Spoto, is performed similarly to the paused bench press but with a slight modification. Instead of pausing on your chest, you stop the barbell just above your chest (about 1-2 inches) and hold it for a brief moment before pressing back up. This variation enhances control, stability, and strength, particularly in the mid-range of the lift.
Larsen Press: A bench press variation where you perform the exercise with your legs extended and feet off the ground, lying flat on the bench. This removes leg drive from the equation, forcing you to rely solely on your upper body strength and core stability. It’s an excellent variation for improving upper body strength and learning to maintain a tight upper body position.
Floor Press: by lying on the floor instead of a bench. This variation limits the range of motion, as your elbows will touch the floor before you can lower the bar completely. It focuses on the top half of the bench press movement, helping to build lockout strength and tricep development. It's also a great option for those looking to reduce shoulder strain.
Each of these variations offers unique benefits and can help diversify your training routine, target different muscle groups, and improve specific aspects of your bench press performance.