Bench Press
How To Set Up For The Barbell Bench Press
Equipment
Before commencing the bench press, we'll need some equipment to ensure proper positioning. In our previous discussion on the barbell squat, we covered the necessary equipment, much of which applies here as well. This includes a barbell, weight plates, a power rack, and securing devices such as collars. However, there are specific considerations for the bench press, which we'll outline below.
Bench: Firstly, we require a weights bench, a standard fixture in most gyms. It's crucial to ensure the bench is stable, secure, and positioned at the correct height. Many benches are adjustable, so we must confirm it's set at a flat angle and securely locked before use. Additionally, symmetry is essential; the bench should align evenly with the bar to distribute weight uniformly. When lying on the bench, envisioning a mirrored image on either side helps ensure proper alignment. Another aspect is the distance of the bench from the barbell; it should be neither too far back nor too forward, aiming for the head to comfortably rest behind the bar. Practicing with an empty bar helps find a comfortable position.
Rack: Similar to squatting, a power rack can be utilised for benching, with adjustments made to the jugs for comfort. However, some gyms may have fixed benches and rack heights, which offer convenience but may limit flexibility. Consideration must be given to rack heights, as grip width influences range of motion, impacting jug positioning for un-racking and re-racking. Optimal rack height ensures ease in both actions without feeling too low or too high. Experimenting with an empty bar helps find the right position.
Safety
Safety is paramount, especially when dealing with exercises involving weights. We've already discussed safety measures during the squat setup, many of which apply to the bench press, such as even weight distribution and the use of safety arms or spotters. A common adaptation during bench pressing is omitting collars, as a straight bar path reduces the risk of plates shifting. However, in case of being stuck under the barbell, the ability to unload the weight sideways is essential. Another technique to safely fail a bench press is to use momentum to roll the bar down while transitioning into a seated position. Nevertheless, having spotters or safety arms remains the most effective safety measures during this exercise.
Approaching, Un-racking, And Performing The Bench Press
Now that we've set up correctly, let's dive into the detailed steps of approaching, un-racking, and performing the barbell bench press effectively and safely.
Hand Position on the Bar:
Position your hands within the knurling (the grippy part of the bar).
Use your thumb as a guide: place it on the knurling at full extension, then grip the bar with your fingers.
Your hands should be slightly wider than your shoulders, but adjust for comfort and grip strength.
As mentioned a wider grip will have a shorter range of motion but you may wish to initially find a width that feels comfortable for your body based on mobility
Bar Position Above Your Chest:
Lie down on the bench and align your eyes directly under the bar.
This ensures that when you lift the bar off the rack, it's in the correct starting position above your chest.
Un-racking the Barbell:
Grip the bar firmly, engage your lats, and press the bar upward to lift it off the rack.
Use a controlled motion to bring the bar directly above your chest, with your arms fully extended but not locked out.
As with the squat controlling the weight is important as we do not want the bar too fall at speed as this will make it difficult to push the weight back upwards to complete the lift
Positioning the Bar:
Once the bar is un-racked, position it above your mid-chest area.
Ensure the bar is stable and you feel balanced before beginning the lift.
Foot Position:
Your feet should be flat on the floor, providing a stable base.
Position them so they are firmly planted, allowing you to drive through your heels for added stability and power during the press.
Some people prefer tucking their feet slightly under the bench, while others keep them flat and slightly wider – find what feels most stable and comfortable for you.
Bracing Your Core:
Before lowering the bar, take a deep breath and brace your core.
This provides additional stability and helps maintain a strong, safe position throughout the lift.
Bringing the Bar to Your Chest:
Begin by lowering the bar slowly and under control.
Keep your elbows tucked at about a 45-degree angle from your body. This helps protect your shoulders and allows for a stronger press.
Making Contact:
Lower the bar until it lightly touches your chest, typically around the mid-chest area.
Avoid bouncing the bar off your chest; gentle contact ensures you're engaging your muscles correctly and maintaining control of the lift.
Completing the Rep:
Once the bar touches your chest, drive your feet into the floor, brace your core, and press the bar back up to the starting position.
Your arms should be fully extended but not locked out at the top of the lift.
Ensure the bar travels in a straight line, returning to the position above your mid-chest.
Re-racking Safely:
After completing your reps, it's crucial to re-rack the bar safely.
Fully extend your arms to lift the bar, then carefully move it back over the rack's hooks.
Lower the bar onto the hooks gently to avoid any abrupt movements that could cause injury or damage to the equipment.
By following these steps, you'll perform the bench press with proper form, ensuring maximum effectiveness and safety.