How to do the "Perfect Bench"

The Flat Barbell Bench Press is one of the most popular exercises in the gym, yet how many people know the most important techniques for maximizing strength and power during each rep?

STEP ONE

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HANDSPACING

The perfect bench press rep starts without any weight on the bar. Why no weight? Lie down on the bench and unrack the bar as you normally would. Lower the bar to your chest and have a partner take note of the orientation of your forearms. The reason for this is simple: if your hands are placed wider, some of your pushing power will be expended pushing outwards rather than upwards. If your hands are placed closer, power is expended pushing inwards. When your forearms are vertical, the vast majority of your power goes to pushing the bar directly up.

STEP TWO

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LOCKING DOWN

Now that you have your grip properly positioned, put some weight on the bar. Lay back on the bench and plant your feet firmly on the floor. DO NOT place your feet up on the bench. You will lose stability and potential power by doing this. Place your hands on the bar in the grip width that you determined previously.

A technique that I like to use to lock my shoulders into the position for maximum strength and stability is as follows:

Instead of placing your palms on the bottom of the bar, place them on the back of the bar. Now, without removing your grip, rotate the bar down so that your palms are now directly under the bar. As you are rotating the bar and locking down your shoulders, lift your torso slightly off the bench and force your shoulder blades together tightly underneath your torso. STEP THREE

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LOWERING THE BAR

Remove the bar from the racks and tighten up the muscles of your torso. Begin lowering the bar under complete control to a point at the bottom of your sternum (about even with the bottom of your sternum, a.k.a. the breastbone).

Inhale as you lower the bar and feel it tightening up your chest.

Lightly touch the weight to your chest. DO NOT bounce the weight off your chest! STEP FOUR

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DRIVE WITH THE LEGS

As you start to change the direction of the bar and begin the press up, drive with the legs. It's strange to think about it but your leg power can actually help you bench press more weight!

This technique should be practiced with an empty bar before attempting it during a regular set. Start by planting your feet flat on the floor with your knees bent about 80 degrees. Lower the empty bar to your chest. The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench.

When you have a loaded bar, however, the weight will keep you from sliding and the pushing power from your legs will get transferred through your body and into pushing the bar up. STEP FIVE

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RAISING THE BAR

If you have a tendency to shift your feet around, try placing 2.5 pound plates on your feet. If a plate falls, your foot has moved. FINISHING AND COMPLETING

Power the weight up to lockout.

Posted in: Exercises