Striving for excellence: 5 bench press training tips you can't miss

There is a saying that goes like this: "The difference between a master and an ordinary person lies in the basics!"

I believe this sentence is the best testimony in the field of sports and fitness! Good trainers often know the correct form and technique, which sets them apart from other trainers.

In the bench press, everyone’s favorite training exercise! This sentence stands out! There are so many gyms around the world! The bench press is the most frequently used training exercise!

but! For most trainers! Their bench press form and technique are absolutely terrible.

With proper bench press technique, you can achieve huge performance improvements.

In this article I will explain in detail the correct posture and technique of bench press.

1. Grip distance

Grip width is somewhat a matter of personal preference, but a slightly narrower grip than you're typically used to is recommended. Traditional bodybuilders hold their arms almost 90 degrees out with their grip, which does put more stress on the chest muscles, but is not optimal for strength training or for protecting the "life" of the shoulders. A grip that is too narrow will reduce the stimulation to the pectoral muscles, however, the close-grip bench press is an excellent auxiliary exercise for the standard bench press.

Good posture at the bottom of the movement

There is such a criterion for judging: at the lowest point of the movement, the upper arm forms an angle of about 45 degrees with the torso, and the wrist is just above the elbow (the forearm is basically perpendicular to the ground).

2. Shoulder blade

The position of the shoulder blades is the most often overlooked part of the bench press, and maintaining proper shoulder alignment throughout the entire range of motion can be challenging. You should lower your shoulders, retract your shoulders, and squeeze your shoulder blades. You will feel the two shoulder blades behind you moving closer to the center.

Recall the position of your shoulder blades at the top of the row, carry that position over to the bench press, and maintain that position throughout the range of motion.

You can lie on a bench with a barbell and practice sinking your shoulders and retracting your scapula alone, or do it without a barbell. Make sure not to upward rotate your shoulder blades or shrug your shoulders during the movement, which most people only do at the top of the press.

Also, don't let your shoulder blades move forward—keep your chest up and your shoulder blades squeezed. Keep pressure on your upper back throughout the movement! Recommended reading: "Bench Press Teaching Video: Scapula Depression and Retraction"

From left to right: good shoulder blade position, forward shoulder blade movement, shrug

3. Foot Position

During the bench press, the chest is obviously the primary area of ​​force, but the bench press is a comprehensive display of whole-body strength. The soles of your feet should be fully on the ground and have a firm grip. Throughout the movement, you should push off the ground with your heels to create tension throughout your body.

Maintain a stable and symmetrical foot position

Left: Correct position Right: Wrong demonstration

4. Tighten your body

As mentioned earlier, the bench press should be performed with tension maintained throughout the entire movement. In fact, many powerlifters find this uncomfortable. Once you drop your shoulders, contract your shoulder blades, and dig your feet into the ground, you're ready to bench press. Take the barbell off, take a deep breath, hold your breath, hold the barbell firmly, and push the ground with your feet to create tension in your body. Do not move your legs during the movement. Tighten your glutes and arch your back.

5. Barbell Track

So, what is the trajectory of the barbell? The most common mistake is to drop the bar directly to the chest, which forces more stress on the elbows earlier. At the bottom of the movement, the barbell should be slightly below your nipples. During the push-up process, the barbell should move in a slight arc, and when it reaches the highest point, it is placed just above the nipples. Think of the rowing motion - this will help you master the arc of the bar and proper lowering of the bar. At the bottom of the movement, pause for a moment - this will make the movement more challenging, but will help you build a stronger bench press. When repeating the movement, imagine your legs pushing the ground and your body pushing the bench - this will help you to use the correct force (imagine the barbell not moving and your body pushing the bench, this part is difficult to understand).

From left to right: Proper and improper barbell position at the bottom of the movement