How To Set Up For Bench Press Powerlifting

Introduction

The Bench Press is undoubtedly the most well known barbell exercise, and has become the standard test in upper body forcefulness. This compound movement allows the lifter to move heavy weights through a range of motion, and is arguably the best upper trunk strength and size edifice exercise one can practice. The Demote Press is used in competition at Powerlifting meets along with the Squat and Deadlift.

How to Bench Press

Afterward approaching the bench, here is the stride by stride process that volition take you through a proper Bench Press. When performed correctly, strength is increased, and run a risk of injury is decreased. Practice these steps deliberately, even on warm ups.

The Setup:

Lay on the bench with the barbell around eye level and feet resting on the bench
Grip the bar wider than shoulder width apart, inside of the barbell'due south marked rings
Puff the breast up allowing the back to create an arch
Pinch the shoulder blades together into a strong static wrinkle
Place the feet flat on the flooring in a stable position, pulling them back toward the caput slightly to increase tightness.

The Repetition:

Take a deep jiff (and hold)
Lift the bar out of the rack, being mindful as to not untuck the pinched shoulder blades or lose the tight solid foundation created in the setup.
In one case settled, slowly bring the bar all the fashion down to the lower chest, letting the elbows have a slight natural constrict inward towards the body.
Reverse the weight once it has lightly touched your chest in an explosive manner to lockout, merely without untucking the pinched shoulder blades or losing tightness.
Release breath, or hold it for consecutive repetitions using own discretion.

This setup is essential to creating a stiff foundation for rubber Bench Pressing. The overall torso tightness created during the setup phase is strenuous and hard in the beginning, but necessary to reduce risk of injury, and improve performance.

The deep breath during the repetition phase is also necessary to maintain this tightness and so it does not become undone at any point during the set. The grip width and elbow move on the descent can exist explained as if trying to shove a person away.

Lastly, the lockout stops one time elbow joint is extended. Exist conscientious not to "over press" the lockout assuasive your shoulders to push forward, and tightness to be lost. Remember, we want the shoulders dorsum and pinched together throughout the movement.

Common Bench Printing Form Issues

Lack of tightness: Arch the back, use constant pressure level with the legs, and pinch the shoulder blades together tightly. Holding a deep jiff also helps.
Extreme elbow flaring or tucking: In most cases, using what feels natural is best. "Shoving" is a practiced mental queue to understand natural elbow positioning.
"Over pressing" with shoulders: End pressing once elbows lock out. Do not let the shoulders to roll frontwards, keep the chest loftier and shoulders pinned dorsum.
Wrists aptitude as well far backwards: Take hold of the bar toward the lesser of the hand instead of in the fingers. Wrist wraps my as well help. Slight curve in the wrists is normal, but should not cause discomfort.
Partial range of motility: Pull the bar all the style downwardly to touch the chest, and press until the elbows lock out.
Butt lifting off the demote: Try tucking the anxiety back towards the caput more, and call back to push abroad with the legs, not pushing the barrel up. Taller benches may also help.
Bouncing off the chest: Practice touching the chest lightly as possible, then reversing the weight quickly. Lighter weights may exist required in the outset. Paused Benching (described below) also helps to eliminate the bounciness.

Specialization and Styles

Two main specializations be for the Bench Press. One is to maximize force, and the other is to maximize breast stimulation.

Powerlifting Manner Demote Printing (Maximal Force)

Lilliebridge's setup for Powerlifting

Lilliebridge'south setup for Powerlifting

The technique tweaks typically used for this way of Bench Pressing include:

Larger Dorsum Arch. Butt stays on the demote, but the breast is raised to decrease the distance the barbell must travel from lockout to the breast.
Leg Drive. While the legs should remain tense throughout the movement, leg bulldoze is also applied to assistance press the bar off the chest. The motion is subtle in advent, and should experience every bit if yous are trying to strength your body up the demote by pressing strongly with the legs. Successful leg bulldoze is dependent on a very tight setup and timing. Some powerlifters use a belt to better transmit the leg drive force to the breast and barbell.
Wider Grip. Not e'er the example, but usually powerlifters apply a wider grip to shorten the range of move.

Bodybuilding Manner Bench Press (Maximal Chest Stimulation)

While this method tin exist used for more breast stimulation, it can carry a higher risk of injury. Heavy weights are not recommended with this manner. Here'south some common tweaks:

More than Elbow Flare. Instead of the elbows tucked inward toward the torso, they are flared out to the sides.
Partial Reps. Stopping earlier lockout, and above the breast allows the tension to remain more often than not on the breast instead of other muscles.

Variations of the Bench Printing

There are several Bench Printing variations that affect the muscles differently, shifting accent from some, and away from others. Unless otherwise mentioned, the same setup and class is used from the standard Bench Press.

Shut Grip Bench Press

Hoornstra demonstrates the Close Grip

The shut grip, or narrow grip, typically refers to a grip on the barbell that is only about shoulder width apart. This closer grip moves much more emphasis onto the triceps, and away from the chest, making it a adept exercise for improving the lockout force on the Bench Printing.

Paused Demote Press

The Paused Demote Press is when the lifter lets the barbell stop and remainder motionless on the chest earlier pressing information technology support to lockout. The length of the pauses can range, but are typically effectually one-3 full seconds. This exercise is great for building force off the chest, and is sometimes recommended for new lifters that accept trouble making each repetitions bar path the same. Some lifters use the paused Bench Press full time.

Wide Grip Bench Press

This variation has the user grip the bar with an abnormally wide grip, usually wider than pinky fingers on the rings. This puts more emphasis onto the chest muscles, and moves emphasis abroad from the triceps. While this exercise tin be useful for chest development, it carries a significantly college run a risk of shoulder injury, and then simply light weight and high repetitions are suggested.

Reverse Grip Demote Press

The contrary grip demote press refers to the lifter using an underhand grip to hold the bar. It is like to the shut grip in that information technology shifts emphasis onto the triceps and tin can help ameliorate lockout pressing forcefulness.

Band / Chain Demote Press

Chains and a "2-board" Bench Press

Bondage and Boards

These two methods are used to create more resistance at the top of the movement to create a different preparation result. Since both methods (bands or chains) brand the weights feel heavier toward lockout, they are typically recommended for strengthening the lockout and triceps. Others say bands increase the lifters power to accelerate the barbell quickly to lockout, or help the lifter become a feel for heavier weights.

Board / Pin Press

These variations are known as fractional ROM (range of motion) movements. They limit the ROM past stopping the bar before it makes contact with the chest. A lath press is performed with wooden boards of whatsoever height placed on the chest between the barbell and the lifter. Pin Presses are performed in a Ability Rack with the safety pins set in a position that stops the bar earlier making contact with the breast. These tin can be performed from varying heights, and the height is normally chosen at or right below where the lifter fails a typical repetition on the Demote Press. The Board Printing is usually recommended over the Pin Press.

Floor Printing

The floor printing is the just do that does not crave a demote at all. The lifter performs the flooring press while laying on the flooring with the Barbell being held in a rack. The legs are ordinarily kept straight out, with each repetition paused in the bottom position. This exercise is a partial range of motion and works well for moving emphasis onto the triceps and improving lockout.

Demote Press Tips & Mental Notes

Grip the bar evenly, every time! This ane might sound silly, but you would be surprised how off center some lifters stop up. Double check!
Go along control. Each rep should mirror the others and all should be smooth equally if a machine.
Explode to lockout! Speed is very important in edifice force and standing progress. Be controlled, but be fast!
Decease grip the bar. Squeeze the bar as tightly as possible to improve command over the weight.
Interruption reps for more control. For lifters having a hard time touching the same spot on the chest each and every rep, pausing can aid.
Be consistent. Different types of equipment including the demote and the barbell can be enough to bear on your workouts.
Get a spotter. The fact is, you are going to have a very, very hard time making any progress if you are afraid to effort a gear up that may end up a failure. Simply ask, most people don't mind. If you have to, Demote Press in an empty power rack with the rubber pins set in place.
Position for a strong un-rack. If you are lifting in a rack without a spotter, setup higher towards the head of the bench to lessen the distance yous have to pull the bar out.
Setup with weight through the traps. Positioning yourself so most of the weight from the barbell is transferred through the upper dorsum and trapezius, pressing downwards into the bench.
Keep the elbows under the bar. If you let the bar travel too far forwards or backward in relation to the elbows, you may observe yourself in a weak position locking out the demote press.

Demote Press Aid Exercises

Eric Spoto's 210 Lb Dumbbells

Across the above Bench Press variations, there are other exercises lifters use to assist build up the Demote Press. Here are some of the about pop:

Overhead Press (all variations)
Triceps Extensions
Dumbbell Bench Press
Incline/Decline Demote Press
JM Printing
Forepart Raises
Button Ups
Rows (Barbell Rows, Dumbbell Rows)
Pull-ups / Lat Pulldowns

Injury Take chances and Prevention

The nigh common injuries are to the shoulders and pectorals. Referred to every bit "weight lifter'due south shoulder", the Demote Press may be one of the main culprits when performed with unsafe form.

The first and most important method of preventing shoulder and pectoral injury is to constrict the shoulder blades, and arch the back. When performed correctly, this creates far less stress on the joints in the bottom of the movement by decreasing the range of motion in the lesser portion of the lift. Narrowing the grip width can also decrease pectoral and shoulder strain. Lifters who practice these techniques take a drastically lower risk of shoulder and pectoral injury.

Another recommendation is, at minimum, remainder the corporeality of pressing exercises performed with an equal or greater corporeality of pulling exercises. Rowing movements (Barbell Rows, Dumbbell Rows) especially. These exercises aid balance out the shoulder joint and improve posture, both essential to long term shoulder health.

Video Demonstration: Proper Bench Press Form

The video beneath covers upper dorsum tightness, foot positioning, elbow tucking, and more.