While the bench press is
thought by some to be just a kind of a male ego exercise, it is a core
fundamental one indisputably excellent for developing upper body strength.
Why is that? When you bench press, it is not only your pecs (chest muscles) that are working, but also your anterior deltoids (front shoulders), your triceps and latissimus dorsi (back muscles).
Having said that, many do
this staple exercise with bad form and not only risk injury, but also do not
benefit the most from this move.
Some of my tips to
instantly improve your pressing:
1- Arch Your Back: Next time you're on the bench press, arch your lower back while making sure your butt never leaves the bench and your neck is in contact with it at all times. This technique shortens the distance the bar has to travel.
2- Retract Upper Back: The way you retract your upper back (trapezoids muscles) is to try and bring your shoulder blades together. This will also decrease the distance the bar has to travel and help give you power.
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| scapular retraction |
3- Push With Force: While
the eccentric (negative) portion of the exercise should be slow and controlled,
the concentric (pushing) portion should be done with power. To better generate
more force, a tip that I use with my clients is the following: Imagine the
bar is stationary, and instead of moving the bar, you're trying to push your
body down towards the ground when pressing. This helps by engaging the back
even more and helping you generate more force to lift the weights.
4- Feet On The Floor: How many times have you seen people doing a harlem shake with their feet in the air while bench pressing? There is something seriously wrong with it as it makes you off centered, drops your power and makes you prone to injury. Feet should be firmly pressed against the ground; this will help you generate more power.
5- Self-Doubt: Let's be honest for a minute. In most cases, we are capable of lifting more weights than we do, but fear of failure and doubting our strengths leave us in a comfort zone where no much progress is possible because we're not pushing ourselves enough. Have someone spot you, and arm yourself with confidence, conquer your fear, and break the self-doubt. Break the mental barrier!
Get benching!
A video of me bench pressing. Notice the arch in the lower back and the full range of motion. A proper technique is necessary to reach your potential and achieve your aspired results.
