How to Bench: The Definitive Guide

PhotobyAdamPalmer,9for9Media

TABLE OF CONTENTS
HowtoBench:TheDefinitiveGuide
1. Section1Background
2. SuperBasicPhysics
a. Force
b. Moment
3. Anatomy
a. Scapulae
b. Clavicle
c. Humerus
d. Radius
e. Shouldercomplex
f. Elbow
g. Radioulnarjoint
h. Wrist
i. Pecs
j. Triceps
k. Anteriordeltoids
l. Rotatorcuffmuscles
m. Lats
4. ForcesatPlayIntheBenchPress
5. Section2HowtoBench:Basics
6. Setup
a. Checkingequipment
b. Scapularposition
c. Gettingtightandgettinganarch

d. Footposition
e. Unracking
f. Descent
g. Pausing
h. Ascent
7. Biomechanics
8. Horizontalflexion
9. Shoulderflexion
[Link]
11. DiagnosingWeaknesses
a. Muscleactivation
b. Muscleproperties
c. Weaknessattheverybottomofthelift
d. Missingthroughthemidrange
e. Missingatlockout
12. CommonQuestions/IssuesandOtherMiscellaneousTopics
a. Cuingthebenchpress
b. Whataboutthereversegripbenchpress?
c. ShouldImixthingsupwithinclineanddecline?
d. CanImaximizechestandtricepsdevelopmentwithJUSTthe
benchpress?
e. WhatshouldIdoaboutelbowandshoulderpainatthebottom
ofthebench?
f. HowdoIchooseagripwidth?Whataretheprosandconsto
each?
g. WhatshouldIdoaboutwristpain?
h. HowcanIimprovemyarch?

i. WhatshouldIdoaboutmyback/hipscramping?
j. HowcanIkeepmybuttfromcomingoffthebench?
k. HowcanIimprovemylegdrive?
l. HowmuchshouldItuckmyelbows?
m. WhatshouldIdoaboutunevenextension?
n. WhataresomeotherbenchpressvariationsIcantry?
o. Attheendoftheday
13. Sources

byGregNuckols
E
veryonewantsabigbench,whethertheyadmititornot.

Whensomeonefindsoutyouliftweightsunlesstheyreacompetitive
[Link],
theyregoingtoaskwhatyoubench.
Lastyear,wesentoutasurveyaskingpeoplewhatlifttheystruggledwiththe
[Link]
havetheeasiesttimewithdeadliftsandbenchandstrugglemostwithsquats.
BoywasIwrong.Almost2/3ofrespondentssaidthebenchwastheirbiggest
sourceoffrustration.
Letsfixthat.
Beforewegetintothis,letmetellyoualittlebitabouttheflowofthisguide.
Itssplitintofourmajorsections.Section1coversallthenecessary
backgroundinanatomyandphysics(tolaythegroundworkforthe
biomechanicsthatcomelater).Ifyoualreadyhaveaprettygoodgraspofthat
stuff,feelfreetoskipthefirstsection.Section2givesanoverviewofthelift
setup,technique,andproperexecution.Section3willdigintothe
biomechanicsinmoredepth,specificallydealingwithgripwidth,legdrive,
andbarpath.Section4willtaketheformofanFAQ,addressingissuesthat
dontfitneatlyintothefirstthreesectionsandgoingabitmoreindepthon
topicsthatwillbeofinteresttosomereaders,butnotthemajority.

Section 1 Background
Super Basic Physics
Thereareafewsimpletermsweneedtounderstandthatdescribehowour
musclesinteractwithourbonestoproducethemovementsthat(hopefully)
resultinagoodlookingbenchpress.

Force
[Link],typically
calculatedinNewtons(oneNewtonistheforceittakestoacceleratea1kg
massatarateof1m/sec2).Mostimportantforourpurposeshere,forceis
linear:
Itdescribesthingsthatarebeingpulledorpushedinastraightline.

So,letssayyouhavea150kgbarinyourhands.The150kgbarrepresentsthe
[Link],it
would
acceleratedownwardat9.8m/sec2(duetogravity),sothebarisexerting
150kgx9.8m/sec2=[Link]

oftheforceisthedirectionthatgravityispulling:[Link],
whenourmusclescontract,theyexertaforcepullingoneendofthemuscle
straighttowardtheotherend.

Moment
[Link],typically
calculatedinNewtonMeterstheforceapplied,multipliedbythedistance
[Link]
forceislinear,momentisrotational.
So,[Link]
yourside,andyourforearmwhichis30cmlongisparalleltothefloor.
Youdcalculatetheforcethebarbellisexertinginthesamemannerasthe
exampleabove:20kgx9.8m/sec2=196Nofforce,directedstraight
[Link],tocalculatethemomentthebarbellisexertingattheelbow,
youdmultiply196Nbythedistancebetweenthebarbellandyourelbow
(calledthe
momentarm
)inmeters:196Nx0.30m=[Link]
momentisexerteddownward,whichwouldextendtheelbowwiththeforearm
inthisposition,wedtermthisan
extensormoment
.Ifyouwantedto
continuecurlingthebarupward,youdneedtoproducea
flexormoment
[Link]
isthedistancebetweentheaxisofrotationandtheload,measured
perpendicularlytothedirectiontheforceisbeingapplied,themomentarm
wouldbeshorterandthemomentwouldbesmalleriftheelbowswereeithera

bitmoreflexedorabitmoreextended,eventhoughtheforearmwouldbethe
samelength.

Momentsimposedbyaloadonyourmusculoskeletalsystemarecalled
externalmoments
,andmomentsproducedbyyourmusclespullingagainst

yourbonesarecalled
internalmoments
.Internalmomentsarecalculatedthe
[Link]
ofthemuscle,andthemomentarmisthedistanceamuscleattachesfromthe
center(axisofrotation)[Link],forexample,ifthepatellar
tendon(whichtransmitstheforceofthequadricepstothetibia)inserts5cm
fromthecenterofthekneejoint,andthequadscontracthardenoughtoexert
10,000Nofforceperpendiculartothetibia,theinternalextensormoment
wouldbe10,000Nx0.05m=500Nm.

Toproducemovement,[Link],theyproducea
linearforce,pullingonbonesthatactaslevers,producingflexororextensor
momentsatthejointstheycross,[Link]
thecaseofthebenchpress,youreprimarilytryingtoproduceanextensor
momentattheelbow([Link])andaflexorand
horizontalflexormomentattheshoulder([Link],andbringing
yourarmtowardthemidlineofyourbody)thatexceedtheopposingforces
[Link],youexertaforceonthebarthatexceeds
theforcethebarisexertingonyourbody,and
vola
!Asuccessfulbench
press.
Puttingallofthistogether,thereareafew
very
basicprinciplestotakeaway
fromthis:

1. Inthebenchpress,thebarappliesadownwardforcethatexertsan
external
flexormoment
atyourelbow,ande
xternalextensorandhorizontal
extensormoments
atyourshoulder.
2. Thesizeoftheexternalflexormomentyouhavetoovercometoliftaweight
dependsontwothings:theloaditselfandthelengthofthemomentarm.
Iftheloadincreasesandthemomentarmstaysthesamelength,iftheload
staysthesameandthemomentarmgetslonger,oriftheloadincreases
and
themomentarmgetslonger,theexternalflexormomentthatyourmuscles
[Link]
liftinglighterweights(duh),andwhypeoplewithlongerlimbs(andthus
longermomentarmsattheelbow,shoulder,orboth)generallyhavea
toughertimebenchingagivenloadthanpeoplewithshorterlimbs.
3. Thetwofactorsthatdeterminewhetheryourmusclescanproducelarge
enough
internalextensormoments
toliftaloadaretheattachmentpoints
ofthemusclesandtheforcewithwhichtheycancontract.
4. Attachmentpointsplayahugerolebecausemusclesgenerallyattachvery
closetothejointtheymove,sosmallvariationscanmakeabigdifference.
Forexample,
thisstudy
foundthatthepatellartendonmomentarmvaried
[Link]
witha6cminternalmomentarmwouldproducea50%largerjointmoment
thanapersonwith4cmmomentarmiftheirmusclescontractedwiththe
exactsameamountofforce.
5. Unfortunately,youcantchangemuscleattachmentpoints,sotheonly
[Link]
waystodothat:a)increaseyourskillasabenchersoyourcurrentmuscle
masscanproducemoreforceduringthemovementandb)addmore
muscle!

Thingsgetjustalittlemorecomplicatedthanthat,butthisshouldgiveyoua
[Link]
isstillhazyforyou,youcandownloadafree
physicstextbookhere
(legally)
thatsexceptionallygood.
Now,though,itstimetolookatthemuscles,joints,andbonesthatplaythe
biggestrolesinthebench.

Anatomy
Scapulae

Yourscapulae(whichIlloftenrefertobytheircommonname:shoulder
blades)aretriangularshaped,roughlyflatbonesthatrestagainstthebackof
[Link]
shouldergirdle,includingyourtraps,rhomboids,delts,rotatorcuffmuscles,
serratusanterior,andevenyourbicepsandoneoftheheadsofyourtriceps.

[Link](likeyoure
shruggingyourshoulders),depress(theoppositeofshrugging),retract
(pullingyourshoulderbladestogether),andprotract(theoppositeof
retracting).Youcancombinethosemovementsforupwardrotation(elevation
andprotraction)anddownwardrotation(depressionandretraction).
Forourpurposeshere,themostimportantaspectsofthescapulaearethe
glenoidcavity,theacromionprocess,[Link]
features,alongwiththeheadofthehumerus,ajointcapsule,andabunchof
ligamentsmakeuptheshoulderjoint.

Clavicle

[Link](your
breastbone)tothetopofyourshoulder,attachingtoyouracromionand
[Link],backward,up,and
downasyourscapulaeprotract,retract,elevate,anddepress,[Link]
ourpurposeshere,themostimportantaspectoftheclaviclesisthatthey
[Link]

aboutpeopletryingtobuildtheirupperchest,theyretalkingaboutthose
clavicularpecfibers.

Humerus

Yourhumerusistheboneofyourupperarm(andalsofodderforalotof
great/terriblepuns).
[Link]
twobonybumpscalledtubercles,whereyourrotatorcuffmusclesattach.
Theresagroovebetweenthosetuberclesthatyourbicepstendonsrun
through,withyourpecsandlatsattachingonthelipsofthatgroove(pecson
themediallip,andlatsonthelaterallip).Yourtricepsoriginateontheback
sideofyourhumerus(exceptforthelonghead,whichoriginatesonthe
scapulae).Thebottomofthehumerusattachestotheradiusandulnaatthe
elbow.

Radius


[Link]
(thumbside)[Link].

Ulna

[Link]
boneonthemedialside(pinkyside)[Link]
backofyourelbow,calledtheolecranonprocess,iswhereyourtricepsattach
andpulltoextendyourelbow.

Shoulder complex
[Link],wedonthavetodelveinto
itin
too
[Link]
morethanabasicoverviewoftheshouldercomplexareprobablyoutsidethe
purviewofthisguide(theyremostlikelyinjuriesorissuesyoushouldgotoa
physicaltherapistabout).
Narrowlydefined,theshoulderjointissimplytheballandsocketjointmade
[Link]
acromionprocess,coracoidprocess,andlateralendoftheclavicleallsurround
thejointaswell,theyregenerallyaddressedalongwiththeshoulder.(For
example,ifyoufeelapinchingatthetopofyourshoulder,thatmaybe
acromioclavicularjointimpingementitstakingplaceatthejunctureofthe
acromionandtheclaviclenotstrictlytheshoulderbutmostpeopletreatit
asashoulderissue,anditcertainlyaffectsthefunctionoftheshoulderitself).
Yourshoulderisaveryshallowballandsocket
[Link]
causeabitmoreinstability(whichiswhy
dislocatedshouldersare
way
morecommonthan

dislocatedhips),butitalsoallowsforahugerangeofmotioninallplanes.
Thereareeightbasicmovementsattheshoulderjoint:flexion(likeafront
deltraise),extension(likeapullover),abduction(likeasidedeltraise),
adduction(likeyoureloweringasidedeltraise),horizontalflexion(likeapec
flyoftencalledhorizontaladduction),horizontalextension(likeareardelt
raiseoftencalledhorizontalabduction),internalrotation(turningyourbiceps
towardthemidlineofyourbody),andexternalrotation(turningyourbiceps
awayfromthemidlineofyourbody).
Whenbenching,thetwomajormovementsyoureperformingatyourshoulder
[Link]
forthebenchareabduction(howtuckedorflaredyourelbowsare)and
makingsureyouhavesufficientinternalrotationrangeofmotion(thatyou
cancontrol).

Elbow
[Link](likeabicepscurl)andextends(likea
tricepsextension).Inthebench,youreextendingyourelbow.

Radio-ulnar joint


Thisisthejoint(actuallytwojoints)[Link]
twomovementsallowedatthisjointarepronation(likeapullup)and
supination(likeachinup).
Youneedtobeabletopronateyourforearmsenoughtograbthebartobench.
[Link].

Wrist

Yourwrististhejuncturebetweenyourforearmbonesandyourcarpalbones.
Itallowsforflexion(likeawristcurl),extension(likeawristextension),
radialdeviation(bendingittowardyourthumb)andulnardeviation(bending
ittowardyourpinky).
Thewideryourgripwidth,themoreradialdeviationisrequiredatyourwrist.
Somepeoplegetapinchingsensation(likelyfromatendonbeingpinched
betweenyourradiusandoneofyourcarpalbones)orevenaboneonbone
grindingsensationonthemedialsideoftheirwristwhentheytrytobench
[Link].
Additionally,benchingwiththewriststooextended(bentback)cancause
[Link].

Pecs
Yourpecsareyourbiggest,[Link]
roleisinhorizontalflexion,buttheycanalsoaidinshoulderflexion,
extension,andinternalrotation.

Yourpecsoriginateonyourclavicleandontheedgeofyoursternumandyour
[Link],which
[Link]
andribcageareyourlower
pecsthemajorityofthemusclewhichare
primarilyhorizontalflexors
.Allofyourpecfibersinsertonthefrontofyour
humerus,onthemediallipoftheintertuberculargroove.

Triceps
[Link],yourtriceps
[Link]
originateonthebackofyourhumerus,whilethemedialhead(thelonghead)
[Link]
[Link]
flexion,whilethelongheadcanalsoaidinshoulderextension.

Drawingbyrylynnchelios

Anterior deltoids
[Link]
lateralthirdofyourclavicleandinsert,alongwithyourotherdeltoids,onthe
sideofyourhumerusonthedeltoidtuberosity.

Drawingbyrylynnchelios

Rotator cuff muscles

Fourmusclesmakeuptherotatorcuff:yoursupraspinatus,infraspinatus,
subscapularis,[Link],noneofthemshouldlimitbench

[Link]
[Link],these
muscleshelpkeeptheheadofthehumerussnugagainsttheglenoidcavity
whilealsohelpingabduct(supraspinatus),externallyrotate(infraspinatusand
teresminor),andinternallyrotate(subscapularis)theshoulder.

Lats
[Link]
shoulder
flexion
tobenchheavyweights,whyintheworldshouldyoucare
aboutthelatsinthebenchpress?
Thatsagoodquestion,anditsonethatrequiresasomewhatlengthyanswer.
Itwasaddressedin
thisarticle
becausecoveringitherewouldjustbogthings
downtoomuch.


Drawingbyrylynnchelios

[Link]
thebasicforcesatplayinthebenchandthemajormuscles,bones,andjoints
thatareinteractingtocompletethemovement.

Forces at Play In the Bench Press

Thereareonlythreemajormovementsyouneedtoaccomplishtocompletea
benchpress:flexionattheshoulder,horizontalflexionattheshoulder,and
extensionattheelbow.
Thetwomovementstakingplaceattheshoulderareprettyselfexplanatory.

Shoulderflexiondemandsaredeterminedbythedistanceofthebarinfrontof
[Link],thehardertheliftisfor
yourshoulderflexors(frontdeltsspecifically,andupperpecstoalesser
degree).

Thebarisinamorechallengingpositionforthefrontdeltsinthetoppicture.

[Link]
yourgrip,thegreaterlateraldistanceyoullhavebetweenyourhandandyour

shoulder,sothegreaterthehorizontalflexiondemandswillbe(challenging
yourpecsspecifically).

Thewidergripinthetoppicturewillbemorechallengingforthepecs.

Whatsgoingonatyourtriceps,ontheotherhandthatcanbealittle
trickier.

Fornow,sowedontgettooboggeddownbeforegettingintothereallymeaty
partofthisarticle,letsjuststickwiththesameanswer:Yourtricepsextend
[Link],becausetheyallowyoutoimpartlateralforcesonthe
bar,[Link]
requiresalengthierexplanation,[Link]
usedtohelpdrivethebarbacktowardyourshouldersaftertouchinglowon
yourchest,theycanhelpyourfrontdeltsoutaswell.
Atthispoint,[Link]
musclesinvolvedinthebenchpressandhoweachofthemcontributestothe
lift,[Link]
digintotheliftitself.

Section 2 How to Bench: Basics

Setup
Checking equipment
Beforeyoustartbenching,youneedtomakesuretheequipmentisready.
Therearetwomainconsiderationshere:
1. [Link]
youhaveaslickbench,itslikelyyoullloseyourarchviayourshoulders
slidingback,oryoullloseyourscapularpositionduringtheset(especially
ifyouredoingahighrepset).Ifthebenchisslick,simplyputtingayoga
matontopofthebenchcanhelpkeepyourshouldersfromsliding.

2. [Link]
[Link]
needtopressthebar45inchesbeforeclearingthehooks,butyoushould
beabletocomfortablygetthebaroverthehookswithoutneedingto
reachup,protractyourshoulderblades,[Link]
general,youshouldbeabletocomfortablyclearthehooksbyaboutaninch
ortwo(25cm).

Scapular position
Oncetheequipmentissquaredaway,itstimetogetyourscapulaelockedin.
Thekeypointistogetyourscapulaeretracted(pulledtogether,likeyoure
tryingtopinchapencilbetweenyourshoulderblades).Thatwillhelpreduce
rangeofmotionbypushingthechestup,anditllalsoputtheshouldersina
saferpositiontoreduceyourriskofrotatorcuffinjuriesoranteriorshoulder
pain.
Beyondthat,scapularpositionissimplyamatterofcomfortandpersonal
[Link].
[Link]
[Link]
depression/elevationandretractiontoseewhatfeelsthestrongestandmost
[Link]
shoulderbladesarepulledtogether.

Getting tight and getting an arch

Onceyouvepulledyourshoulderbladestogether,[Link]
youreapowerlifter,thatmayinvolvearchingyourbackaswell.
Igenerallyrecommendmostpeopletoarchatleastalittlebitonthebench.A
[Link]
helpyouliftmoreweightand,moreimportantly,itwillmaketheliftalittlebit
saferforyourshoulderssincethebottompositioniswhereyourshouldersare
themostvulnerable.
Therearetwobasicwaystogoaboutgettinganarch.
Withthefirsttechnique,youfirstsetyourshouldersinthepositionyouwant
[Link],somewherebetweenyour
[Link],youwonthavetoreachtoofarbehind
yourheadtounrackthebar,andyoushouldntaccidentallyhitthebaragainst
[Link],holdthemin
placebybracingyourhandsagainsttheuprightsofthebench,anduseyour
[Link]
pushingyourchestup,andnotjustarchingyourlowerbackwithoutdriving
yourchestupaswell,sincegettingyourchesthigheriswhyarchingworksin
thefirstplace.


TopPicture:layingflat
MiddlePicture:holdingtheshouldersinplace,andliftinghipsupoffthebench
BottomPicture:pushingthehipsbacktowardtheshouldersandwalkingthefeetback/totheside
untilthehipsarebackonthebench

[Link],
[Link]
overyourthroatandyourshouldersfurtherbackonthebenchthantheyd
[Link],lockyourhipsinplacebydrivingyourfeet
throughthefloor,andpushbackagainsttheuprightswithyourhandstopush
[Link],makesureyouredrivingyourchest
[Link],thebar
shouldbeoveryourface.


TopPicture:layingflat
MiddlePicture:[Link]
hipswhilearchingtheback.
BottomPicture:Placingtheshouldersbackonthebench.

Finally,beforeyouunrackthebar,takeadeepbreathintoyourstomach,just
[Link]
transferforcefromyourhipstothebarwhenyouuselegdrive.

Foot position
[Link]
helpstabilizeyouonthebenchandhelpyougetlegdrive(whichwillbe
discussedlater).
Withthatinmind,yourfeetneedtobeinapositionthatwillletyoudrive
powerfullythroughthefloortogetlegdrivewhilenotlettingyourbuttcome
offthebenchintheprocess.
Therearethreebasicwaysyoucangoaboutsettingyourfeet.
Thefirst(andleastpopular)techniqueistosetyourfeetinfrontofyouand
[Link],youdriveyourfeet
forward
through
[Link]
[Link](especiallythose
withoutabigarch)usethistechnique,[Link]
haveissueswiththeirfeetslippingwhentheydrivethroughthefloorwhen
usingthisfootposition,andmostpeoplesimplyfeelmorestableandget
betterlegdrivewithoneoftheothertwotechniques.
[Link]
[Link]
thistechniquehavetobenchontheirtoes,insteadofhavingtheirfullfooton

theground.(Thatsnotahugeissueformostpeople,butifyoucompeteinan
IPFaffiliatedpowerliftingorganization,youhavetokeepyourheelsdown
whenyoubenchkeepingyourheelsdownwiththistechniquetakesquiteabit
ofankleflexibility.)Thebenefittothistechniqueisthatitallowsforan
extremearch(ifyourspineisflexibleenoughtoallowforit),butthedrawback
isthatitsabithardertogetlegdrivesinceyoureonyourtoes.
Yougetleg
drivebydrivingyourself
back
towardtheheadofthebench,anditsharderto
drive
back
withyourfeetdirectlyunderyou.

Thelasttechniqueinvolvespullingyourfeetbackabitandplacingthemasfar
[Link]
[Link]
becauseitstillallowsforagoodarch,itseasiertokeepyourwholefootonthe
groundinthisposition,anditseasiertogetlegdrivewiththisfootposition
thanwithyourfeetpulledwaybackunderyourbody.


Top:Feetinfront(leastpopular)
Middle:Feetbackandout(probablythemostpopular)
Bottom:Feetstraightback(allowsforthebiggestarch,buthardtogetlegdriveorkeepyourfeeton
thefloor)

Unracking
Nowthatyouresetup,[Link]
[Link],justmakesureyourgripis
outsideshoulderwidth,butnotabsurdlywide(pointerfingersonthegrip
ringsisthewidestyoureallowedtogoinapowerliftingmeet).Around1.52x
shoulderwidthisthestrongestandmostcomfortableformostpeople.
Onceyouvegotyourgripset,[Link]
[Link]?Maybemuscleirradiation(whenonemuscle
contractshard,itseasierfornearbymusclestocontracthardinthiscase,
yourforearmmusclescontractingashardaspossiblemayhelpyourtriceps
contractharder).Maybeitjusthelpsyoufeelmoreincontrolofthebar.
Eitherway,squeezethebarashardasyoucan.
Next,itstimetoactuallyunrackthebar.
Ifyouhaveaspotter,instructthemtogiveyoualittlehelpwithliftingthe
weightoffthehooks,butspecificallytellthem
not
[Link]
youveputyourscapulaeinagoodposition,gottenanarch,andcreatedatight
setup,youdontwantsomestupidjackwagonofaspottertoruinitforyou.
Getyourspottertoassistyouinliftingthebar
out
aswell,releasingthebar
whenitsroughlyoveryourthroat.
Ifyoudonthaveaspotter,firstoff,youneedtosetupabitfurtherbackonthe
[Link]/foreheadwithaspotter,then
youdprobablywanttosetupwiththebaroveryournose/mouthwithoutone.
Thisway,youwonthavetoreachasfarbackbehindyouandtrytopressthe

[Link]
[Link]
thatyoudonthavetoreachuptounrackthebar,whichcanmakeyoulose
yourarchandscapularpositioning.
Beforeyoustartloweringthebar,makesureyourwristsarentcockedback
excessively,[Link]
[Link]
canhelpwithwristpositionaswellsinceyoullnaturallyactivateyourwrist
[Link],forsomereason,youcantkeepyourwristsfrom
cockingback,ortheyrestilluncomfortableinspiteofbeinginagood
position,wristwrapscanhelpdramaticallywithwriststabilityandcomfort.

Topiscorrect:[Link]:bar
sittinghighinthehandsothewristsdocockback.

Onefinalnoteaboutwristposition:Forsomepeoplewithirritationonthe
insideoftheirelbow(
golferselbow
),sittingthebardiagonallyacrossyour
hand(supinatingyourforearmsslightly,movingthemslightlytowarda
neutralgrip)canmaketheliftabitmorecomfortable.

Descent
Yournextorderofbusinessisloweringthebar.
Therearetwocuespeopleoftenusetomaintaintensionwhileloweringthe
bar:ripthebarinhalfandbendthebar.

Ripthebarinhalfontop,andBendthebaronthebottom.

Bothofthesecuesworktoactivateyourupperbackmusclestohelpwith
[Link],Ivetriedbothcuesandneither
cueseemstodomuchforme,butplentyofpeopleswearbythem.
[Link]
elitelevelbenchers
toaveragejoesisthattheelitelifterslowerthebarslower
[Link]
specificallytimeyourdescent,[Link]
helpdecreasestressonyourshouldersandpectendons,andalsohelpmake
sureyoudontmisgrooveyoureccentric.
[Link],touchingsomewhere
betweenthenippleandthebottomofthesternumisthestrongestandmost
[Link]
stomachifyouhaveabigarchorbenchwithaclosergrip,butIwouldnt
[Link]
andseewhatfeelsthestrongestforyou.
Onceyoufindthepositiononyourchestthatfeelsthestrongest,makesure
youreconsistentlyloweringthebartothatsamepositiontoingrainthat
[Link]
coatingthecenterknurlingofthebarwithchalk
,
andseeingifyoureleavingasolidchalklineacrossyourchestwitheachset.
Iftheresabroaderbandofchalk,youneedtokeeppracticing.
Onefinalnote:Ifyourlatsandtricepsarebigenough,youcancushionthe
descentbytuckingyourelbowshard,compressingyourtricepsagainstyour
latstohelpcontroltheweightonthewaydownwhilemakingthedescenta

[Link],oddsare,ifyourejacked
enoughtousethistechnique,youreprobablyjustskimmingthissection
[Link]
are
thatjacked,elbowpositionwhenloweringthebar
willprobablyjusttakecareofitselfsimplybetouchingthebarfairlylowon
yourchest.

Pausing
Ifyoureapowerlifter,youneedtogetexperiencepausingthebaronyour
chestforeachrep,[Link],
lightly
touchingthebartoyourchestwithoutapausebeforepressingitbackupis
fine.
Therearetwomajorstylesofpauses:thesoftpauseandthesinking
technique.
The
softpause
[Link],actively
[Link]
restonyourchestverylightlyforasecondortwo,maintainingmuscletension
inyourchest,shoulders,andtriceps,[Link]
mostcommontypeofpause.
The
sinkingtechnique
isabitlesscommon,butitsusedbyseveralworldclass
benchersincludingJeremyHoornstra,thecurrentalltimeworldrecord
[Link],youstillmaintainmuscular
tension,butyouletthebarsinkintoyourchest,collapsingyourarchabit.
Afterabriefpause,youaggressivelyreextendyourthoracicspinewhile
[Link],you

canusethatmomentumtobuildmorespeedthroughthebottomportionof
[Link]
not
recommendthistechniquetonewlifterssinceitsmuchmore
difficulttomaster(andtheadvantageitgrantsyouisprettysmallevenat
thetoplevelsitsnotverypopular).Ifyourecompetinginapowerlifting
meet,makesurethebarissunkentoitslowestpointprettyquickly,anddont
[Link]
turneddownforheaving(lettingthebarsinkafterthepresscommand),
whichisagainsttherules.

Ascent
Drivethebaroffyourchestaggressively,initiatingthepresswithlegdrive
(discussedmorelater)andpushingthebarupand
backtowardyourface
.
Atthestartofthepress,yourelbowswillnaturallybetuckedabitsinceyoure
[Link],startflaring
yourelbowstobringthebarbackoveryourupperchest/throataslongas
doingsoiscomfortableforyourshoulders,asthiswillgiveyouthe
most
efficientbarpath
.Ifthatdoesntfeelgreat,dontworryaboutittoomuch,and
justkeepbenchingwiththebarpaththatsthemostcomfortableforyou.
Beyondthatconsideration,youjustneedtokeepdrivingthebaruntilyoulock
outtherep!
[Link],
diaphragmaticbreathbeforeyoustartthedescent,andreleaseitoncethebar
islockedout,[Link]
andstability.

Presseveryrepashardasyoupossiblycan.
Inonestudy
,pressingeachrepas
fastaspossibleresultedinliterallytwicethebenchpressgainsaspressingthe
[Link]
pressharder,forceoutputishigher(sotrainingconditionsaremoresimilarto
conditionswhenattempting1rmloads),andyourecruitmoremotorunits,
amplifyingthetrainingeffect.

Section 3 Biomechanics
Nowitstimetoreallydissectthepressitself,focusingontheeffectsofgrip
widthandbarpath,andusingthosefacetstodiagnoseweaknessesand
understandtheroleoflegdrive.
Remember,therearethreeprimarymovementsyouneedtoproduceinorder
tobenchthebar:Youneedtoflexyourshoulders,horizontallyflexyour
shoulders,andextendyourelbows.
Letsaddressthebiomechanicsoftheliftbyseeinghowdifferenttechniques
affectthedemandsforeachjointmovement.

Horizontal flexion
Thisisthesimplestjointactiontoaddressbecausehorizontalflexiondemands
dontchangethroughoutthelift.
Insimpleterms,gripwidthdetermineshorizontalflexiondemandsthe
furtherthelateraldistancebetweenyourhandandyourshoulder,thelonger

[Link]
andyourshoulderdoesntchangethroughoutthepress,sohorizontalflexion
demandsareunchangedthroughoutthelift.
Barpathdoesntaffecthorizontalflexiondemands,[Link]
wideryourgrip,[Link],the
wideryourgripis,[Link]
surprisetoanyone.

Shoulder flexion
Hereswherethingsstartgettingalittlemoreinteresting.
Shoulderflexiondemandsdependonhowfarthebarisinfrontofyour
shoulders(whenlookingatitfromtheside).
Whenthebarisonyourchest(asfarinfrontofyourshouldersasitllbeat
anypointinthelift),shoulderflexiondemandspeak,decreasingthroughout
theliftasthebardriftsbackoveryourshoulders,untilthebarisdirectlyover
yourshoulderjointatlockoutandshoulderflexiondemandsarenegligible.
Ifyouappliedthisinformationuncritically,youdassumethatitwouldbethe
mostefficienttobenchstraightupanddown,touchingthebarsuperhighon
[Link]
ofshoulderflexiondemands,butitalsoincreasesrangeofmotionand
increasesyourriskofshoulderinjury(
that
muchhorizontalflexionwhilein
internalrotationisagoodrecipeforACjointimpingement).

You
can
usethisinformation,though,tooptimizeyourbarpath.
Asyoudrivethebaroffyourchest,youshouldinitiallydriveitupand
back
towardyourupperchest/[Link]
flexionorelbowextensiondemands,butit
does
decreaseshoulderflexion
demands,makingthelifteasieronyourfrontdelts.
Mosteliteliftersutilizethisbarpath(upandback,thenstraightup),whereas
mostnoviceliftersdrivethebarstraightupinitially,thenupandbacktolock
out.

Averagebarpathsfornovicelifters(dashedline)[Link](solidline).[Link].

Thisarticle
addressesbarpathinmuchgreaterdetail.
Puttingthisbarpathintopracticeisprettystraightforward:Asyoustart
drivingthebaroffyourchest,[Link]
not
tobe
confusedwithflaringyourelbowsthroughthewholemovementandtouching
[Link](nottomention
weaker)toflarethroughthewholeliftandtouchthebarhighonyourchest,

butthroughthemidrangeofthelift,itssafeformostpeopletoflaretheir
elbowstothepointthatthebarisovertheirupperchest.
[Link],squeeze
[Link]
yourchestslightlyhigher,[Link]
pushingbackintothebarhelpsyou
drivethebar
back
offyourchest
toward
yourthroat,puttingitintheproperpositiontofinishthepress.
Gripwidthdoesntnecessarilyhavetoaffectshoulderflexiondemandsin
theory,[Link]
ontheirchestwhentheybenchwithaclosegrip,increasingshoulderflexion
[Link],sincepeoplealsotendtobenchabitlesswithaclosergrip,
theeffectisoffsetabit,butitslikelynotnegatedentirely.

Elbow Extension
Hereswherethingsstartgettingsortofweird.
Forstarters,theeasypart:Thefurtheryourelbowsareinfrontofthebar,the
[Link]
basicallyturnsthebenchpressintoabench/tricepsextensionhybrid.


Top:Elbowsroughlyunderthebar
Bottom:Elbowsovertuckedandinfrontofthebar,makingtheliftharderonthetriceps.

Thetrickierpart:Whetherthebarimposesaflexororextensormomentatthe
elbowdependsonyourgripwidth.


Withawidegrip,thehandsareslightlyoutsidetheelbows,sothebarisactuallyimposinganelbow
extensor
[Link],theelbowsareoutsidethehands,sothebarisimposingan
elbowflexormoment(asyoudexpect).

Withanarrowgrip,sureenough,yourelbowsareoutsideyourhands,so
[Link],withawidegrip,yourhandsare
outsideyourelbows,sotheresanelbow
extensor
[Link]
tomakeabitofsense!Whenyoubenchwithawidegrip,thebardoesntjust
magicallyextendyourelbowsforyou.

Sowhatsgoingonhere?
Toexplain,[Link]
[Link],sincetheydontallow(oratleast
encourage)thesamedegreeofhorizontalforces,thiswillhelpusseehowthe
liftcanstillbechallengingforyourtricepswhilethebarisimposinganelbow
extensormoment,anditllalsohelpusunderstandwhyyoucanbenchmore
thanyoucandumbbellbench(itsnotjustamatterofstability).
Tostartwith,tryDBbenchingwithyourarmsmovingexactlyliketheywould
[Link]
otheronthewaydownandtowardeachotheronthewayup,theystaythe
[Link]
gripbench.


ItfeelssuperweirdtoDBpresslikethis,pushingtheweightsbasicallystraightup(Irealizethey
actuallygotslightlyfurtheraparthere).

Hereswhatyoullnotice:Atthebottomoftherep,itmayfeellikeanormal
[Link],bythetop,itdoesntfeellikeyourtricepsare
[Link],youmayfeelyour
[Link],itllbereally,really
hardtoholdanyappreciableloadatlockout,becauseholdingthatposition

willreallychallengeyourpecs(asopposedtobenchpress,whereholdingthe
baratlockoutisveryeasy,regardlessofgripwidth).Itfeels
much
stronger
andmorenaturaltolettheweightsmoveouttothesidesonthewaydown,
andbacktowardeachotheronthewayup.
ThatreallyweirdfeelingoftryingtoDBpresstheexactsamewayyoubench
presstellsyouhowyourtricepsarecontributingduringthebenchevenwhen
thebaritselfistheoreticallyimposinganelbowextensormoment,andittells
youwhyyoucantDBpressasmuchasyoucanbench.
Hereswhatsgoingon:
WhenyouDBpress,theonlyappreciableforceyouredealingwithistheforce
[Link],
[Link],theweightneedstostay
[Link],theliftgets
way
harderonyourtricepsiftheweightsareclosertogetherthanyourelbowsare
(itbasicallybecomesa
TatePress
),anditgetswayharderonyourpecs(and
maybebiceps)iftheweightsarefurtherfromeachotherthanyourelbowsare
(itbecomesa
fly
).Weallrealizethat,eitherconsciouslyorsubconsciously.
Thatswhytheweightsmoveinanarcingpathawayfromeachotheronthe
waydown,[Link]
apartasyoulowertheweights,younaturallykeepyourhandsoveryour
elbowssotheweightsmovefurtherapartaswell,andthenyoureversethe
[Link]

anarcingmovementfeelsweirdbecausethatdoesntallowtheweightstostay
overyourelbows.

ThispressingarcshouldfeelmuchstrongerforDBpress,insteadofpressinginastraightline.

Thereasonyourelbowshavetostaymoreorlessdirectlyundertheweight
whenyoureDBpressingisthatyoucantimposeameaningfulamountof
[Link],youdjustthrowtheDBsto

[Link]
throughtheDB.
Becauseofthat,youcantgetyourtricepsinvolvedintheliftnearlyasmuch.
Ifyourelbowsarepointedout,thenwhenyourtricepscontract,theyremainly
imposinglateralforcesontheweight.

Asthetricepscontract,[Link].

Thisisborneoutwhen
comparingmuscleactivation
inthebenchpressand
[Link],butmuscleactivationin
thetricepsiswaylowerintheDBpress.

Atthispoint,youmaybesaying,[Link],
butImconcernedwithpressingthebar
u p
,sowhydoesanyofthismatterto
me?
Becausephysics.
Remember,[Link]
lateralforcesintothemix,theresultantforcevector(theproductoftwoforces
indifferentdirections)[Link]
likethis:

Hereswhythatmatters:Theexternalmomentarmistheperpendicular
distancebetweenthejointbeingacteduponandthevectorofforce
[Link]
passesmuchclosertotheshoulderthantheforcevectorforgravity
alone
actingonthebar
,[Link]
armforhorizontalflexionisshorter,makingthelifteasieronyourpecs.
Whenyoubench,
lateralforces
areabout2530%aslargeasverticalforceson
[Link]
34%(youcancalculatethatforyourselfviathePythagoreanTheorem),butit
shortensthemomentarmforhorizontalabductionbyroughly20%theexact
numbersarentoverlyimportantandwillvarybasedongripwidth.

Ontheleft,youcanseetheshoulderhorizontalflexionmomentarm(solidblack)whenonly
[Link],youcanseehowmuchshorterthehorizontalflexion
momentarmbecomeswhenaccountingforhorizontal/lateralforcesonthebar.(GraphicbyLyndsey
Nuckols)


Heresanotherwaytothinkaboutit:Unlesssomethinggoeshorriblyawry,
[Link]
that,thepecsandthetricepscanworksynergisticallyatboththeelbowand
shoulderthepecshelpthetricepsextendtheelbow,andthetricepshelpthe
[Link]
becausethehandisplantedinplace,theshoulderhastohorizontallyflexas
[Link]:
Sincethehandsarelockedinplaceonthebar,asyourpecsworkto
horizontallyflextheshoulder,theelbowshavetoextendaswell.

So,inaway,itsdifficulttoaddressthepecsandthetricepsindependently.
Strongerpecsmakeiteasiertoextendyourelbows,andstrongertricepsmake
iteasiertohorizontallyflexyourshoulder.

Movingontotheeffectsofgripwidthandphaseoftheliftnow,theelbow
extensiondemandsarehigherwithaclosergripifyourebenchingwitha
shoulderwidthgrip,yourelbowswillbeoutsideyourhandsthroughmostof
thelift,meaningtheresanexternalelbowflexionmomentthroughoutmostof
[Link],withasuperwidegrip,yourelbowswillneverbe
outsideyourhands,sotherewillactuallybeanexternalelbowextension
[Link],closegripbenchisharder
onyourtricepsthanwidegripbenchnosurprisethere.
Thedegreetowhichyoutuckyourelbowswillimpactelbowextension
[Link],tuckingmore
decreaseselbowextensiondemands(asyourelbowsmoveintowardyour
shouldersandawayfromtheplates).

Moretuckedwhileelbowsarestillunderthebar(bottom)=lowerdemandsonthetriceps

Ifyou
overtuck
,though,sothatyourelbowswindupinfrontofthebar,this

[Link],thisisnt
necessarily
abad
[Link]
thisarticle
,butIve
[Link]
elbowswindupinfrontofthebar
does
maketheliftharderonyourtriceps,
thistechniquecanalsohelpyoudrivethebarbackupoffyourchest(as
discussedintheprevioussection)atthestartofthepress,allowingyour
[Link]
[Link]
chest,though,youllstillwanttoflareyourelbowstogetthembackunderthe
barbythemidrangeofthepress.

Thetopisacceptable:elbowsslightlyinfrontofthebaratthebottom,gettingbackunderthebar
[Link]:elbowsstartinfrontofthe
barandstayinfrontofthebar.

Similartoshoulderflexiondemands,elbowextensiondemandschange
[Link]
out
(awayfrom
theshoulders,towardtheplates)laterallyasyourupperarmsapproach
paralleltothefloorwhenbothloweringthebarandpressingthebar,and
in
(towardtheshoulders,andawayfromtheplates)laterallyasyourarmsget
[Link],elbowextensiondemands
[Link]
likely
thereasonwhymostpeoplesstickingpointoccurswhentheirupper
armsareroughlyparalleltothefloor.


[Link](whentheelbowsarethe
furthestout,andtheupperarmsareroughlyparalleltothefloor),tricepsdemandspeak.

Diagnosing Weaknesses
Bythispoint,youshouldhaveaprettygoodunderstandingofthenutsand
boltsofthebenchpress,sonowitstimetogetintostuffyouprobablycare
aboutthemost:howtoaddressweaknessesinyourbenchforshinynewPRs.

Muscle activation
Beforewegetintothis,Iwanttomakeaquicknoteaboutstudiesthathave
lookedatmuscleactivation(usingEMG)inthebenchpress.
Therearealot([Link]).
Unfortunately,theresa
lot
[Link]
readthroughthemforyourselfifyouwantafunafternoonfullofconfusion
andfrustration,andifyoucanfindsomeconsistentpatternsImissed,Idlove
tohearaboutthem,becauseIreallydontseemany.
Now,thisisntahugeproblem,becauseananalysisbasedsolelyonEMG
wouldbeshakyatbest(
itsnotaseasytointerpretasmostpeoplethink
).
However,itisgenerallynicetohaveconsistentEMGevidencetocorroborate
ananalysisbasedprimarilyonjointkinetics(asisthecaseforthe
squat
).
Oneoftheonlyfindingsthatseemsconsistentacrossthemajorityofthe
studiesistheactivationofthetriceps
tends
toincreaseabitmorethanpec
[Link]:pecs

providethestrengthbaseforthemovement,whilethetricepsgiveyouthe
extrakickyouneedforheavierweights.

Muscle properties
Basedsolelyonthelastsectiononjointmoments(shoulderflexionand
horizontalflexion,andelbowextensiondemands),youdexpectpeopleto
always
beweakestwhenthebarwasontheirchest.
Remember,horizontalflexiondemandsarethesamethroughoutthelift,
shoulderflexiondemandsdecreaseasyoupressthebar(asitmovesbackover
yourupperchest/shoulders),andelbowextensiondemandsareator
near
peaklevelswhenthebarsonyourchestaswell(theyincreasealittlebit
duringthefirstpartofthepressifyoubenchwithyourelbowsunderunder
thebarthewholetimeifyoubenchwithyourelbowsinfrontofthebarto
helpyourshoulderswiththeinitialdriveoffyourchest,however,demandson
thetricepswillalsolikelybeatpeaklevelsatthebottomofthepress).
Thesummedjointmomentsarethehighestwhenthebarsonyourchest,and
[Link],
youdexpectpeopletosimplygetstapledbythebarwhentheymissedalift,
andnotbeabletobudgeitofftheirchest.
However,thats
not
[Link],thebar
acceleratesrapidlyoffthechest,deceleratesthroughthemiddleofthelift,and
[Link]
most
peoplemiss,its

afterthatinitialacceleration,withthebargettingstuck46inchesofftheir
chest.
Thisiswhatthevelocitycurvetypicallylookslikeforamaxattempt(from
van
denTillaar,2012
).Peopleareweakestthroughthestickingregionwhere
velocityisdecreasingbutactuallyproducethemostforceduringthatinitial
driveoffthechestwhenthesummedjointmomentsareattheirhighestpoint.

Heresthepositionofthebarinspacewhenitreachesthepointofmaximum
deceleration/minimumforceapplication:


So,whatsgoingonhere?
Theresasimpleexplanation:Musclesdontproducethesameamountof
[Link]
mostforcewhentheyrearoundrestinglength,andtheircapacitytoproduce
forceincreasesordecreasesastheylengthenorshorten(redcurvebelow).
Furthermore,passiveelementsinthemusclestructuralproteinsand
connectivetissueproduceincreasingamountsofforceasamusclelengthens

aswell(bluecurve).Theresultisthatthetotalforceamusclecanproduce
variesconsiderablywithmusclelength.

Toaddanothervariableintothemix,theinternalmomentarm(theleveragea
musclehastopullagainsttheboneitmoves)ofthemusclesinvolvedchanges
withjointanglesaswell,sonotonlydoescontractileforcevary,buttheability
totranslatethatcontractileforcetointernaljointmomentsvariesaswell.
Additionally,youhavetoaccountforthe
stretchreflex
theelasticenergy
storedinamuscleasitlengthens,andthestrongerthannormalcontraction
thatspossiblewhenthemuscleisstretchedunderload(duetoactivationof
musclespindles
).Evenwithapause,thestretchreflexislikelyatplayinthe

benchpress,asevidencedbytheinitialspikeinforceproductionasyoudrive
thebaroffyourchest.
Combinethosethreefactors,anditbecomesclearthatjointmomentsonlytell
usalimitedamountwhenweretryingtofigureoutthemuscle/sresponsible
[Link],thatdoesntmeanweretotallyinthedark
Ijustwantedtoexplainthesefactorssothatyoudunderstandwhymy
recommendationsforaddressingweakpointsinthebencharentquiteas
cutanddryasmyrecommendationsfor
addressingweakpointsinthesquat
.
Therearemultiplereasonswhyyoumaymissabenchpressatacertainpoint
inthelift,butwecanteaseapartthosereasonsbasedoncontext.

Weakness at the very bottom of the lift

While
most
peoplecangetthebarmovingoffoftheirchestbeforetheymiss
thelift,somepeoplegetpinnedandareunabletobudgetheweightatall,or
mayonlybeabletomoveitaninchortwo(mostpeoplecanatleastgetthe
bar34inchesoffoftheirchestbeforeitstalls).Notethatthisonlyappliesto
peoplewhofailhardatthechestwhentheyretakingsmallweightjumps.
Sure,ifyoubarelygrindoutarepwith275andthenyoujumpstraightto500,
youreprobablynotgoingtogetthebarmovingoffyourchest(thoughyou
will
beabletomakeanamusinggymfailvideooutofit).Thiswouldapplyto
peoplewhobarelygrindoutarepwith275,andthencantget280or285
movingofftheirchestatall.
Thisissuecouldbeattributabletoafewfactors

1. [Link],sincethe
shoulderflexiondemandspeakatthebottomoftheliftandthendropoff
[Link],you
probably
haveweakshouldersifyoure
havingissuesdrivingthebaroffyourchestattheverystartofthelift.
2. [Link]
way
too
[Link],iftheyhad
monstrouslystrongshoulders(ora
benchshirt
),theycouldbenefitfrom
thistechnique,buttryingtotouchmorethanacoupleofinchesbelowthe
bottomofthesternumsimplydoesntworkoutwellformostrawlifters.
This
may
beatechnicalissuethatcanbefixedimmediatelysimplybynot
tuckingtheelbowsquiteasmuchandjusttouchingthebarslightlyhigher
[Link],somepeoplegravitatetothistechniquebecauseof
a
3. [Link]
super
low(morethana
coupleofinchespastthebottomofyoursternum),andyoufeelnoticeably
weakertouchingthebarabithigheronyourchest,theresagoodchance
yourpecssimplyarentstrongenoughtodealwiththeextra~12inchROM
thatcomesalongwithtouchingabithigher.
4. Setup/control/[Link]
[Link],soIll
explainthatlater.
5. [Link],oneoftheonlyfairlyconsistentfindingsin
EMGresearchwasthatactivationofthetriceps(anddelts)increasedquite
[Link],
yourtricepscanhelpoutbothyourpecsanddeltswhichareinamore
[Link]
tricepsasadefiniteweaklinkatthebottomofthepress,butstronger

tricepscangiveaidtotheothermusclesthataremorelikelytoacutelylimit
you.

Missing through the midrange

[Link]
SupremeCourtsdefinitionofporn:
youknowitwhenyouseeit
.Itsthe
periodbetweenthestickingpoint(34inchesoffthechest)tothepointwhere
youreclearlyprettydamnclosetolockingoutthelift.
[Link]
roughlyoveryourupperchestorshouldersatthispoint,yourshoulders
[Link],yourpecsandshouldersareina
muchsaferrangeofmotionbythispoint,sotheissuesthatcancause
[Link]
such,therearereallyonlytwomajorfactorsthatcauseamissthroughthe
midrange:
1. Improperbarpath
.Ifthebarshootsstraightupoffyourchestinsteadofup
andslightlyback,yourejustmakingtheliftunnecessarilydifficult
[Link]
youbenchmorerightaway.
2. Youjustneedtogetstronger:[Link]
most
likely
[Link]
jointmomentsforhorizontalflexionandelbowextensionareatpeaklevels
ornearpeaklevels,thestretchreflexhasdissipated,andsinceyourmuscles
arentstretchedquiteasmuchanymore,youllbegettinglesshelpfrom
yourmusclespassivecontractileproperties(youreinthedipofthegreen
totaltensionlineonthelength/tensiongraphabove).Ifyouhaveasolid

barpathandyoumissthroughthemidrange,thatsagoodthingitlets
youknowyouprobablydonthaveanyspecificglaringweaknesses,andthat
youjustneedtokeeptrainingyourbenchhardandgettingstrongeroverall.

Missing at lockout
[Link],itsnota
super
[Link],itsalotsimplerthanthe
[Link]
lockout.
1. [Link],youshouldflareyourelbowsand
[Link]
naturallyastheyflaretheirelbowswhiledrivingthebarupandbackoff
[Link],somepeoplesimplyrepositionthebarwithout
internallyrotatingtheirshouldersenough(thisisespeciallycommonfor
peoplewhousethebendthebarcuediscussedabovekeepinmind,that
cueisforstayingtightwhileloweringthebar,
not
forthepressitself).That
givestheirpecsaslightlylessefficientlineofpullagainsttheirhumerus,
and
itdoesntallowthemtoputasmuchlateralforceintothebarviatheir
[Link],checkyourelbowpositionthey
should
be
facingawayfromeachother,[Link]
forward,thensimplyscrewingyourelbowsoutwardasyouapproach
lockoutshouldmaketheendofthepressabreeze.
2. [Link]
are
justplainweakestatlockout
[Link]
yourlockoutwoes,youprobablyjustneedtogetyourpecsandtriceps
stronger.


[Link]
[Link]
mucheasier.

Section 4 Common Questions/Issues and

Other Miscellaneous Topics
Cuing the bench press
Roughlyinorder:
1. Squeezetheshitoutofthebar.
2. Bendthebar/ripthebarinhalf(whileloweringit).
3. Chestup/Inflateyourstomach(ifyoubenchtouchandgo,orwithasoft
pause).
4. Heelsthroughthefloor/squeezeglutes(forlegdrive).
5. Flare(togetthebarbackoveryourshoulders).
6. Screwyourshouldersout(tomakesureelbowsarefacingoutforlockout).

Theseareyourcuesforspecificpartsofthelift.
Apartfromthosecontextualcues,thegeneralcuesyouuseforthebenchpress
[Link](whatyouwantyoubodytodo.
Inthiscase,throwthebarthroughtheceiling!Explode!orsomething
similar)[Link](what
[Link],somethinglikesqueezeyourpecs),onthe
otherhand,[Link]
shownthatexternalcuesleadtofasterbarspeedandgreaterforceapplication,
whileinternalcuesleadtohigherpecmuscleactivation(withweightsbelow
80%ofyourmax).

What about the reverse-grip bench press?

[Link],
personally(Ivebenched455and4055witharegulargrip,and475and
4058withareversegrip
),anditsprobablyabetterupperpecdeveloperthan
benchwithapronatedgrip.
Theclavicularfibersofyourpecs(upperchest)areorientedinawaythat
[Link],
youllgenerallytouchthebarquiteabitloweronyourchest/stomach,getting
yourupperpecsabitmoreinvolvedinthelift.
Researchhasshown
that
reversegripbenchwithawidegripproducesroughly2530%moreupperpec
muscleactivationthanbenchwithapronatedgrip.
Forthesamereason,reversegripbenchis
generally
morechallengingfor
[Link],its
way
harderforyourbicepsthe

samestudy
foundthatbicepsmuscleactivationwasroughlytwiceashighfor
[Link],thebiceps
probablystillwontbealimitingfactorformostpeople,thoughthey
may
be
forsomepowerlifterswhotendtogrosslyneglectbicepstraining.
Ifyouhaveshoulderorelbowissueswhenbenching,itsworthgivingthe
[Link],itsmuchmorecomfortable
thanbenchingwithapronatedgripbecauseitallowsyourshoulderstobe
externallyrotated(sotheresalowerriskofimpingement,andyouhavea
lowerriskofmedialelbowpain).However,forotherpeople,itsmuch
less
comfortablethanbenchingwithapronatedgripmanypeoplecant

comfortablysupinatetheirforearmswellenough,itputsaprettyfairamount
ofstressonyourwristssinceyou
have
toreversegripbenchwithyourwrists
cockedback,anditputsafairamountofstressonyourbicepstendonsandthe
othermuscles/tendons/[Link]
shoulderorelbowpainwhenbenchingwithapronatedgrip,itscertainly
worthashot,though.
Onemorethingworthmentioningaboutthereversegripbench:Makesure
[Link]
available,thenbenchinapowerrackwithsafetypinsthatwillcatchthebarif
[Link],yourgripwillbemuchlesssecure,
[Link]
happenwithbothgrips,butIdassumetheyremorelikelywithareversegrip,
andtheydcertainlybemoredisastrous:Ifyoudropthebarwithapronated
grip,[Link],its
fallingonyourthroat.
Thefinalthingtomentionaboutthereversegripbenchisthatitsnotallowed
[Link]
dontplanoncompeting,butitmaybeadealbreakerforsomecompetitors.
Takeaway:Thereversegripbenchisdefinitelyworthashotasanupperpec
builder,andforpeoplewhohaveshoulderorelbowpainwhenbenchingwith
[Link],youshouldDEFINITELYhaveagoodspotterifyou
wanttotryitout,oryoushoulddoitinapowerrackwiththesafetypinssetat

aheightthatwouldcatchthebarbeforeitcouldhityourthroatifyouneedto
reversegripbenchsolo.

[Link]
thantheywouldbeforregularbenchpress(moreshoulderexternalrotation).Thismakesthereverse
gripbenchalotmorecomfortableforsomepeoplewithshoulderissues.

Should I mix things up with incline and decline?

Inclinepresswilltrainyourfrontdeltsslightlyharderthanflatbenchwill,and
[Link],
basedontheavailableresearch
,it
seemslikeinclinestilldoesntchallengeyourupperpecsquiteasmuchreverse
[Link].
Inclinepressneverseemstomakemyupperchestsupersore,butifIreverse
gripbenchafteracoupleofmonthsawayfromthemovement,myupperpecs
alwaysgetoutrageouslysore.
Ifatallpossible,inclinepresswithalowincline(1530degrees)ifyoure
[Link]
commercialgymsareata45degreeangle,whichseemstoshiftwaytoomuch
[Link]
powerrack,youcandolowinclinepressoutoftherack,[Link]
brocertifiedopinion,thismakesthemovementabetterpecdeveloperand
doesntstraintheshoulderjointquiteasmuch.
Inmypersonalopinion,[Link]
can
beasolid
benchsubstituteforsomepeoplewithshoulderproblemssinceitseasierto
naturallylimitrangeofmotion,butformostpeopleitdoesnthavemuchofa
[Link]
moversiseither
thesameorloweracrosstheboard
whencomparedtoflat
[Link]
pressinganglesinceyourscapulaecanstillmovefreely,andsinceyoucan
achievegreaterrangeofmotion.

Can I maximize chest and triceps development with JUST the

bench press?
Canyougrowyourchestandtricepsifyouprimarilyjustfocusonthebench
press?Sure.
Willthebenchpress,alone,maximizechestandtricepsdevelopment?
Probablynot.
Forstarters,
researchhasshown
thatdifferentregionsofamuscleare
[Link],
tofullydeveloptheentiretyofamuscle,youllneedsomeexercisevariety.
Youdontneedtotakethefullonmuscleconfusionroute,butyoushould
probablyhaveatleast23movementsinyourtrainingroutinetargetingeach
muscleifoverallhypertrophyisyourgoal.
[Link]
tricepsisatwojointmuscle.
Theothertwoheadsonlycrosstheelbow
,while
thelongheadalsocrossestheshouldertoaidinshoulderextension.
Research
hasshown
thatthelongheadofthetricepsisntactivatedtothesamedegree
astheothertwoheadsinpureelbowextensiontasksuntilthemusclesare
nearmaximallychallenged,[Link],
thebenchprobablydoesnttrainthelongheadofyourtricepsnearlyasmuch
[Link],movementswith
highershoulderextensiondemands(likeoverheadtricepsextensionsor
hybridskullcrusher/pullovers)willhelpgrowthelongheadofthetriceps.

What should I do about elbow and shoulder pain at the bottom

of the bench?
Ifthepainissevere,ifithasstuckaroundformorethanacoupleofweeks,or
ifitpersistsoutsidethegym,seeaphysicaltherapistandcompletelydisregard
[Link]
professionalhelp.
Ifitsjustaminorirritation,anditreallyonlybothersyouabitwhenyoure
training,thenreadon.
Shoulderpaincouldcomefromalotofdifferentsources,frommild
impingement(potentiallyfromnotretractingyourshoulderbladeswhenyou
setup),toabitofcapsularinflammation(justfromtherepetitivestressof
benchinghard),totendonitisattheoriginofyourbiceps(whichoriginatejust
aboveyourshoulder).
Formostpeople,thesefivethingswillhelp,whencoupledwitha3050%
reductioninbenchvolumeuntilthediscomfortsubsides:
1. [Link]
shoulderblades,thentryplayingaroundwithhowmuchyoudepressor
[Link]
discomfortwhenretractinganddepressingmyscapulae,butmyshoulders
feelgreatwithretractionandveryslightelevation.
2. Makesureyouredoingpullingmovements(likerowsandpullups)to
[Link],makesure
youredoingatleastonesetofupperbodypullingforeachsetofpressing.

3. Trainyourexternalrotatorsthroughafairamountofinternalrotation.
Thismovement
[Link]
strong,buttheyalsoneedtobeextensibleenoughtoallowyourshoulders
togetintoenough
internal
[Link]
strengthenandmobilizeyourexternalrotatorsintheplaneyoullbe
benching.
4. Addinsomepushupswithscapularprotractionatthetop(oftencalled

pushupsplus
).Thiswillhelptrainyourserratusanterior,whichaidsin
[Link]
theirowndetriment(althoughifyourealreadydoingotherpressing
movementsthatallowyourscapulaetomovefreelylikeoverheadpressor
dipsyoureprobablyfine).
5. [Link]
biceps,andlooseningthemupwhilebuildingalittlemorestrengththrough
[Link]
inclinecurls,pullyourshoulderbladestogether,pushyourchesthigh,and
turnyourpalmsoutalittlebit(insteadoflettingthemfacestraightahead).
[Link]
cheatrangeofmotiononthese,andmakesureyouregettingasolidstretch
[Link],beconservativewithloading.I
generallydontgoover2025lbs,evenwithabenchinthemid400syou
wanttobeabletostretchyourpecstomakesuretheyhavemorethan
enoughrangeofmotionforthebenchpress,withoutputtingatonofextra
[Link]
shoulderstoseewhereyougetthebeststretch,andlowereachreptothe
pointthatyoufeelaslightstretch,holdingthestretchedpositionfor23
[Link]
movements,setsof1520tendtoworkbesttoallowenoughloadingthat

youcanactuallystretchthemuscleandhaveameaningfultrainingeffect
withoutaddingtoomuchstresstothejoints.

Inclinecurls:mygotobicepsexerciseforhappyelbowswithheavybenchtraining.

Manyelbowissuesstartasshoulderissues,[Link]
shoulderswontinternallyrotateenough,thatcanstressthemedialsideofthe
[Link],butyou
canreversegripbench(withyourshoulders
externally
rotated)painfree,
[Link]
medialelbowpainthatgoesawayorissignificantlydiminishedwithpressing
withaneutralorunderhandgripthengivetherecommendedexercises
aboveashot.
Ifitssometendernessmoreonthebacksideofyourelbow,rightonyour
olecranonorjustaboveit,[Link],
restisyourallyavoidheavypressingforafewweeks,andtheneasebackinto
[Link],someeccentrictrainingcan
bebeneficial(
this
articletalksabitaboutmechanismsthisisntarehab
article,butifyoureinterestedinpursuingthistopicfurther,justpubmed
searchtendonitiseccentricexerciseortendinopathyeccentricexerciseand
lotsofgreatinfowillcomeup).Thisiseasiesttodowithatrainingpartner
[Link],and
thenloweritundercontrol(23secondeccentric)[Link]
weightwhereyoullbebelowyourpainthreshold(halftheweightyoud
generallyuseforthatexerciseisagoodstartingpoint)whenloweringtheload,
andgetyourpartnertohelpyouenoughontheconcentricthatyoustaybelow
yourpainthresholdwhileliftingtheloadaswell.
Timeawayfromheavypressingcoupledwitheccentricexercisecanhelppec
tendonitisaswell.

Thefinalcommonissuepeoplehavewhenbenchingisdiscomfortatthe
bicepsinsertion(neartheelbowonthefrontside).Thesamebasicstrategy
(restandeccentricexercise)[Link]
insertionstartsfeelingmorecomfortable,addintheinclinecurlstomakesure
[Link]
feeling100%again,addinregulartrainingforyourbiceps,justasyoudtrain
[Link],bicepspainwhenbenchingtendstobemost
commonwithpowerlifterswhohavereallystrongtriceps,butwhotendto
neglecttheirbiceps.
Finaldisclaimer:Imnotaphysicaltherapist,andeverythinginthissection
shouldsimplybetakenasmyobservationsfrombiomechanicalreasoning,my
owntraining,[Link]
[Link]
benching,seeaphysicaltherapist.

How do I choose a grip width? What are the pros and cons to
each?
Forstrength,thenameofthegameistroubleshooting.
Oddsare,yourstrongestgrip
rightnow
willsimplybetheoneyouveusedthe
mostuptothispoint,[Link]
[Link],thatdoesnt
necessarily
meanthatyourcurrentgripgivesyouthemostpotentialtobethestrongest.

Most(thoughnotall)[Link],
mostofthembenchwiththemaximumlegalgripwidthwiththeirpointer
fingersonthegriprings81cmapart.
[Link]
willbeshorter,thoughthatisnta
huge
issuesincefatiguelikelywontplaya
[Link],horizontalabductionandshoulderextension
rangeofmotionwillalsobeshortenedatthebottomofthelift,andthat
is
[Link],withawidegrip,younaturally
wonttouchthebarquiteaslowonyourchest,whichmakestheliftabiteasier
[Link],withawidegrip,themidrangeandlockout
willgenerallybeeasieraswell,sincethepecswontbequiteasshortened
(closertorestinglength=capableofproducingmoreforce)sinceawidegrip
inherentlymeanstheshoulderswillbemorehorizontallyextendedatany
givenpointinthemovement.
However,awidegripmaynotbestrongest
foryou
.Totroubleshoot,simply
workuptoaround80%ofyourmaxwithyourstrongestgrip.Thendo23
singleswithagripthats12incheswider.Thendo23singleswithagrip
[Link]
yourtypicalgrip,inspiteofhavingnotpracticedwithit?Ifso,stickwiththat
forabouthalfofyourpressingforamonthortwo(youcanjustalternateit
withyournormalgrip,tradingoffeachset).Ifyourstrengthwithyournew
gripsurpassesyourstrengthwithcurrentgripwidth,stickwithit,and
experimentevenfurtherinthatdirection(i.e.if1inchwiderthanyourprior

gripwasstronger,try23incheswidernext).Ifnot,stickwithyourcurrent
gripwidthandexperimentintheotherdirection.
Forbuildingmuscle,amoremoderategripisprobablybetterasadefaultgrip
widthmaybe1.5xshoulderwidth,whichworksouttoaroundpinkyfingers
[Link]
motionthanbenchingwithawidegrip,whichisprobablygoingtobebetter
[Link],Ithinkalotofpowerliftersshouldgeta
decentamountoftheirbenchvolumewithagripslightlynarrowerthanthe
onetheycompetewithaswell.
Ingeneral,benchingwithawidegripallowsmostpeopletoliftmoreweight,
itsgenerallyeasierontheelbows,butitmaynotbequiteasgoodforbuilding
muscle(duetolimitedROM)andmayincreaseriskofshoulderimpingement
(sinceyourshoulderswillbeslightlymoreabducted).
Ontheotherhand,benchingwithanarrowergripprobablywontletyouliftas
muchweight,butitmaybeabetteroverallmassbuilderduetotheincreased
[Link]
closergrip,butthemovementmayberougheronyourelbows,andanterior
shoulderstressisquiteabithighersinceshoulderflexiondemandswill
typicallybehigher.

What should I do about wrist pain?

Firstthingsfirst,[Link],thenjust
sitthebarabitlowerinyourpalmanddontcockyourwristsbackquiteas
much.
Ifissuespersist,getsome
wristwraps
.Thatshouldfixtheissue.
Ifthepainisonthethumbsideofyourwrist,considerbringingyourgripina
[Link],thegreatertheoddsareofatendongetting
pinchedonthemedialsideofyourwrist,orthemedialsideofthejointjust
gettingcompresseduncomfortably.

How can I improve my arch?

Gettingabiggerarchcanbereallyusefulforacompetitor,anditallcomes
downtoonething:[Link]
[Link]
[Link]
withyourlowerthoracicspineacrossafoamrollerandrelaxingacrossthe
rollercanhelploosenupyourthoracicspinesothatitwillextendabitmore
(thoracicextensionwillmakeabiggerdifferencethanlumbarextensionfor
gettingyourchesthigher).


Cobrapose

Oneotherthingyoucandoissimplybenchwithafoamrollerbelowyourback
[Link]
youusedtobenchingwithabiggerarch(whichwillpayoffonceyourarchhas

improved)andhelploosenyourbackupforwhenyouremovethefoamroller
foryourheaviersets.

Ifyouwanttotakethingsevenfurtherthanthat,
thisstretch
isusedbyalotof
gymnastssotheycanworktowardbeingabletodobackbendsthesame
stretchwillhelpyouimproveyourbencharch.

What should I do about my back/hips cramping?

Shortanswer:Suckitupfornow.
Ifyoubenchwithatightarch,[Link]
backandhipsbeforeyoubenchcanhelp,butsometimesyourejustgoingto

[Link],restassured
thatthefrequencyofcrampstendstodecreaseovertime.
Ofcourse,ifyourenotprimarilybenchingforthesolepurposeofliftingas
muchasyoupossiblycan,youcanjustgetinaslightlyloosersetupandnot
uselegdriveasaggressively,andthatllprobablyfixtheissuerightaway.

How can I keep my butt from coming off the bench?

[Link],ifyour
buttcancomeoffthebench,youeitherneedtopushyourfeetfarthertothe
sides,oryouneedtopullthemfartherback.
Also,whenyougetlegdrive,trytopushforwardintothefloor(likeyoure
tryingtopushyourbutttowardyourshoulders),notstraightup.

How can I improve my leg drive?

[Link],which
[Link]
inmindthatthepurposeistopushyourchestbackandupintothebar(versus
justdrivingyourfeetthroughthefloorwithnocleardirection)willhelpguide
thatpractice.

How much should I tuck my elbows?

Idiscussedthisissueinmoredetail
inthisarticle
.Inshort,though,youwant
yourelbowstucked
enough
thatyoucantouchthebarinthecorrectspot

lowerchesttoupperstomach,generallynearthebottomofthesternumjust
belowthepecsbutnot
somuch
thatyourelbowswindupveryfarinfrontof
[Link],theanglebetweenyourupperarmandtorsoshouldbe
around4560degrees.
It
is
okayforyourelbowstobe
slightly
infrontofthebarwhenthebarson
yourchestinordertohelpdriveitbackoveryourupperchestatthestartof
[Link](ormaybetwo)infrontofthebaris
[Link]
elbows.

What should I do about uneven extension?

Therearetwobasictypesofunevenextension.
Forsomepeople,theylockoutonearmfirst,andneverhaveanyissues
[Link],thearmtheylockoutfirstis
generallytheweakerarmthestrongerarmsupportstheloadwhilethe
weakerarmgetstopresstheweightoutatanangle,insteadofstraightup.
Thinkaboutitlikeonlytryingtoliftonesideofthebarwhendeadlifting
thatsaloteasierthanliftingtheentirebar.
Forotherpeople,[Link],the
laggingsideisgenerallytheweakside.

Simplydomoreworkdedicatedtobringinguptheweakshoulder/pec/triceps
singlearmfrontdeltraises,singlearmDBpress,singlearmflyes,[Link]
shouldgraduallyaddresstheproblem.

What are some other bench press variations I can try?

Benchwithavarietyofdifferentgrips(bothwidth,andpronated/supinated)
Floorpress
Benchwithfeetup
Spotopress
Pinpress
fromvaryingheights
Boardpress
withvariousboards
Benchagainstbands
Benchwithaddedchainweight
Benchwithaslingshot
DBbenchpress
Benchwithacambered(MacDonald)bar

Benchwithafootballbar
Benchwithpausesofvaryinglengths

At the end of the day

Ultimately,technicalimprovements
can
helpyourbenchpressdramatically
(forbothstrengthandlongevity).However,technicalimprovementsarent
goingtogiveyouahugebenchpresstheysimplyallowyoutogetallthe
strengthpossibleoutofyourcurrentmusclemass.
Innationalandworldclasspowerlifters
,theresa
very
strongcorrelation
[Link]
aloneexplainsabout7075%ofthevariationbetweendifferentliftersbench
pressstrength,whichmeansfactorsliketechniqueandbodyproportions(like
thelongarmspeopleliketoblamefortheirsubparbenchpresses)only
accountfortheother2530%whencomparingpeoplewhoareproficient
benchers.


Improvingyourskillasabenchercanmakeabigdifferenceforanoviceor
intermediatelifter,butultimatelyifyouwanttoreachyourfullpotentialinthe
benchpress,youneedto
putonasmuchupperbodymusclemass
aspossible.
Ifyoualreadyhavegoodtechniquebutyourbenchpressisstalled,the
prescriptionissimple:increaseyourtrainingvolume,makesureyoureeating
enoughprotein
,andincreaseyourcalorieintake.

Sources
Artur.
ChangesofBioelectricalMuscleActivityDuringAscendingPhaseFlat
BenchPressing
.

Barnett.
EffectsofVariationsoftheBenchPressExerciseontheEMGActivity
ofFiveShoulderMuscles
.
Clemons.
EffectofGripWidthontheMyoelectricActivityofthePrimeMovers
intheBenchPress
.
Corrao.
WeightTrainingModificationsfortheIndividualWithAnterior
ShoulderInstability
.
Duffey.
ABiomechanicalAnalysisoftheBenchPress.
Elliott.
Abiomechanicalanalysisofthestickingregioninthebenchpress
.
Glass.
ElectromyographicalActivityofthePectoralisMuscleDuringIncline
andDeclineBenchPresses
.
Gomo.
Theeffectsofgripwidthonstickingregioninbenchpress
.
GonzlezBadillo.
Maximalintendedvelocitytraininginducesgreatergainsin
benchpressperformancethandeliberatelyslowerhalfvelocitytraining
.
Green.
TheAffectofGripWidthonBenchPressPerformanceandRiskof
Injury
.
Jagessar.
Optimizingpositionofthehorizontalbenchpressusingsurface
electromyography
.

Jenkins.
Muscleactivationduringthreesetstofailureat80vs.30%1RM
resistanceexercise
.
Lauver.
Influenceofbenchangleonupperextremitymuscularactivation
duringbenchpressexercise
.
Lehman.
TheInfluenceofGripWidthandForearmPronation/Supinationon
UpperBodyMyoelectricActivityDuringtheFlatBenchPress
.
Madsen.
KinematicFactorsinfluencingperformanceininjuryriskinthe
benchpressexercise
.
McLaughlin.
BenchPressMoreNow:BreakthroughsinBiomechanicsand
TrainingMethods.

Naimo.
Contextualinterferenceeffectsontheacquisitionofskillandstrength
ofthebenchpress
.
Padulo.
Effectofdifferentpushingspeedsonbenchpress
.
Pearson.
Kinematicsandkineticsofthebenchpressandbenchpullexercises
inastrengthtrainedsportingpopulation
.
Pinto.
RelationshipBetweenWorkloadandNeuromuscularActivityinthe
BenchPressExercise
.

Reynolds.
Predictionofonerepetitionmaximumstrengthfrommultiple
repetitionmaximumtestingandanthropometry
.
Saeterbakken.
Electromyographicactivityand6RMstrengthinbenchpress
onstableandunstablesurfaces
.
Saeterbakken.
Acomparisonofmuscleactivityand1RMstrengthofthree
chestpressexerciseswithdifferentstabilityrequirements
.
Schick.
AcomparisonofmuscleactivationbetweenaSmithmachineandfree
weightbenchpress
.
McCaw.
AComparisonofMuscleActivityBetweenAFreeWeightand
MachineBenchPress
.
vandenTillaar.
Istheoccurrenceofthestickingregiontheresultof
diminishingpotentiationinbenchpress?
vandenTillaar.
Acomparisonofsuccessfulandunsuccessfulattemptsin
maximalbenchpressing
.
vandenTillaar.
Thestickingperiodinamaximumbenchpress
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vandenTillaar.
Acomparisonofmuscleactivityinconcentricandcounter
movementmaximumbenchpress
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vandenTillaar.
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