Compound Lift Series: How to Effectively Barbell Bench Press
The barbell bench press is one of the three compound powerlifting exercises, and it can be a powerful exercise to build your pectorals as the primary muscle group and even your shoulder and triceps as the secondary muscle groups. While the bench press motion may seem simple, there are a few common things people do incorrectly that make their bench press less effective in building muscle.
Here at the Prevention+Performance Training Studio, we are dedicated to preventing injuries while improving the body’s performance. Our services included body rehabilitation, private personal training sessions, and even group fitness glasses. We know the importance of forming proper techniques to avoid personal injuries and setbacks.
If you feel pain while performing a bench press movement, you are most likely doing something incorrectly when it comes to your form and motions. In fact, this is the case for most exercises! To avoid injury and to also maximize your lifting potential, check out these important tips for correctly performing the barbell bench press:
#1 Pack your Shoulder Blades:
The first thing we teach new clients when they start out on the barbell bench press is to pack their shoulder blades and stabilize their muscles through their upper back. To properly master this form, pull your feet in and engage your glutes.
Bring your chest up tall to impact the back even more and to create a sturdy and stable stand when holding the bar. An unstable stance could result in a shoulder injury, so it is important to prepare by packing your shoulder blades before you lift the bar. Now, you can move on to the next step with confidence knowing that you have a good and controlled start.
#2 Establish Your Grip Width on The Bar
You are almost ready to lift the bar off of the bench. How do you know how far apart your hands should be when placing them on the bar? Well, that fully depends on your goals. A wider stance will activate more of your chest muscles while a narrow grip will engage your triceps more.
We like to encourage our lifters, for the best results, to place their hands a little more than shoulder-width apart. This will fully activate your chest muscles while also engaging your triceps. Remember, whatever width you choose, should feel natural and should not cause you pain. If you ever experience pain, ti is recommended that you visit with a professional to gain their perspective on what you can do to develop a better lifting form.
#3 Watch Your Wrists
You’re finally ready! Push the bar straight off of the bench and, before descending, test your grip to make sure you still have full control. This is especially important if you are lifting heavy or even increasing the weight you are lifting. Your wrists should be straight, and they should never bend backwards.
There may be times, especially if you are powerlifting, that you will be tempted to let your wrist snap back. This could, in some cases, result in an injury. While lifting with your wrist extending backwards is acceptable, it isn’t considered best practice while lifting. We recommend that, from the beginning, you develop good habits and start off the right way by keeping your wrist straight at all times.
You will see that even powerlifters will wear wrist straps in an effort to keep their wrists straight and to prevent injuries to their bones, muscles, or ligaments.
#4 Bend the Bar when Bringing it Down
Okay, you won’t actually be bending the bar. However, imagining that you are bending the bar as you bring down the bar is a sure way to help you maintain the proper form! Many people are under the misconception that bench pressing involves bringing the bar straight down and then straight up.
You will start by lifting the bar up, and keeping your back packed and your wrists straight. Then, as you descend, imagine you are bending the bar. This will naturally guide you to bringing the bar down just above the nipular area of your chest. As you will see, this is a few inches below where it would have been if you had simply lowered the bar straight down.
This subtle scooping motion will work out more of your chest, and this will offer you better results in the long run. Avoid flaring out your elbows as you perform this motion, and you will know you are doing this movement correctly when you feel a big stretch through your chest muscles as you bring the bar down.
#5: Use your Leg Drive
There are certain body placements and motions that can get you disqualified during a powerlifting tournament, because they are not considered proper form. While lifting, your butt should stay on the bench at all times. In addition, you should never lift your head up off of the bench. Both of these errors can result in you being disqualified in a tournament. These are mistakes we commonly see people make, and it is a common bodily reaction when you are lifting heavy.
Be conscious of where your glutes and head are while you are lifting. Both should firmly be pressed into the bench. It is suggested that you drive your legs firmly downward to help you build the momentum so you may lift the bar back up; however, be diligent to keep your butt down on the bench.
When you are first starting out on the barbell bench press, it is most helpful to have a professional to help you out. Whether you are here with us at the Prevention + Performance Training Studio or at another gym, trainers are eager to help you in reaching your goals and succeeding. Be self-aware of your body placements as well as how you are feeling while lifting. You should never feel pain while lifting and, if you do, it may be a sign that your form needs improvement. For more guidance on the barbell bench press, check out my YouTube tutorial. You may Contact Us here for more information or give us a call at 631-871-4489.