The bench press may seem straightforward, but there are nuances that can significantly impact your performance and protect you from injury. Here’s a breakdown of advanced techniques to maximize your bench press.
Grip Variations for Growth
Experiment with 3-4 different grip widths. Start with your index finger barely touching the smooth part of the bar and gradually widen your grip by two inches, ending with your pinkie touching the power ring. This variation helps target different chest muscle fibers for comprehensive development.
Power Up Your Lats
- Bar Removal: Focus on pulling your shoulder blades together and gripping the bar tightly while removing it from the rack to engage your lats.
- Pullover Movement: Imagine performing a pullover as you remove the bar to further activate the lats.
Bar Path and Lowering Technique
- Straight Line: Lower and press the bar in a precise straight line, directly above the target point on your chest.
- Rapid Descent: Lower the bar as quickly as possible for maximum power development.
- Explosive Reversal: Aim to stop the bar abruptly and reverse direction into the press with maximum speed.
Breathing for Power
- Deep Inhalation: Take a maximum breath before un-racking the bar.
- Hold and Exhale: Hold your breath for up to five reps, releasing during the later stages of the concentric press.
Head and Shoulder Position
- Head Up: Raise your head as you lower the bar, keeping your eyes fixed on it throughout the lift.
- Sit-Up Motion: At competition, as the bar descends, perform a mini sit-up by raising your head and shoulders first. This lowers your bar touchpoint.
- Return to Bench: Once the “press” command is given, slam your head and shoulders back onto the bench for a stable base.
Optimal Foot Position
Position your feet in front of your knees, pressing down with your heels for maximum stability and to ensure your glutes stay firmly on the bench.
Arch vs. Injury
- Optimal Arch: A longer torso provides a bench press advantage. Aim for a moderate arch that lengthens your torso without compromising safety.
- Avoid Extreme Arches: Excessive lower back arching increases injury risk and can shorten your torso.
Grip Choice
Experiment between a thumbless grip (also known as the suicide grip) and a standard “thumb grip”.
Important note: While these techniques work for experienced lifters, it’s critical to master basic form and safety first. If you’re a beginner, seek guidance from a qualified coach.
Check out our previous post about Squatting Redefined: Technique Tips for Maximum Power.