How to PROPERLY Bench Press for Growth (5 Easy Steps)

Jeremy Ethier
19 Feb 202308:05

Summary

TLDRThis video breaks down the key steps for performing the perfect bench press, focusing on proper grip, body tension, and bar path to maximize chest growth while minimizing injury. It highlights the importance of a wider grip, maintaining whole-body tension, and a controlled descent with a slight forward bar path. Emphasis is placed on activating the chest, shoulders, and legs to maintain stability and form throughout the lift. Additionally, the video provides tips on the optimal pause position for maximizing chest stretch and offers techniques for driving the bar back to fully engage the chest muscles.

Takeaways

  • 😀 Proper grip width is essential for maximizing chest growth and reducing shoulder injury risk. A wider grip is recommended, but avoid going too wide.
  • 😀 To find the ideal grip width, align your thumbs with your lower chest when your elbows are at a 90-degree angle and your arms are extended in front of you.
  • 😀 Use a secure grip by wrapping your thumb around the bar to avoid the dangerous 'suicide grip'.
  • 😀 Establish full-body tension by activating your quads, glutes, and lats before lifting to ensure stability during the bench press.
  • 😀 Creating a slight arch in your upper back helps recruit more chest fibers and can make the movement more comfortable on your shoulders.
  • 😀 When unracking the bar, maintain your arch and keep tight to prevent losing tension, which could affect your lift.
  • 😀 Focus on pulling the bar down towards your lower chest, not just letting gravity drop it. This activates your back muscles and protects your shoulders.
  • 😀 Keep your elbows at a 45 to 70-degree angle to maximize chest activation while minimizing shoulder strain.
  • 😀 Aim to touch the bar to your chest for maximum chest stretch, but if this is uncomfortable, stop an inch or two above your chest.
  • 😀 In the ascent phase, drive the bar back towards your head rather than straight up, following a slight arc, to optimize chest engagement and avoid shoulder compensation.

Q & A

  • Why is the bench press considered the 'GOAT' of upper body exercises?

    -The bench press is considered the 'GOAT' because it effectively targets the chest, shoulders, and arms, leading to significant upper body strength gains when done correctly. However, improper form can lead to serious injuries, which is why it's important to follow the right techniques.

  • What is the most critical aspect of bench pressing to avoid injury?

    -The most critical aspect of bench pressing to avoid injury is proper setup and body positioning, especially the grip width, hand placement, and maintaining whole-body tension. Incorrect form can put strain on the shoulders and elbows, increasing the risk of long-term injuries.

  • What is the ideal grip width for the bench press?

    -The ideal grip width for the bench press is relatively wider to maximize chest activation. A grip that is too narrow engages more triceps, while a grip that is too wide may reduce the range of motion and increase the risk of shoulder injury.

  • Why is the 'suicide grip' considered dangerous in the bench press?

    -The 'suicide grip' is dangerous because it lacks the security of the thumb wrapping around the bar, increasing the risk of the bar slipping from the hands during the lift, which can cause serious injury.

  • How do you create whole-body tension before unwrapping the bar?

    -To create whole-body tension, engage your quads by pushing your feet into the ground, activate your glutes by dragging your knees out, and engage your lats by thinking about pulling your armpits down to your hips. This helps you maintain stability throughout the lift.

  • What is the purpose of arching your back during the bench press?

    -A slight arch in the back helps to improve comfort, reduce shoulder strain, and recruit more chest fibers. It also helps to counteract the effects of a hunched-over posture and enhances overall lift stability.

  • How should the bar be unracked during the bench press?

    -When unracking the bar, maintain your arch and tension, then push the bar upwards to get it off the rack. Once it's lifted, use your lats to pull the bar into the starting position just above your shoulders, and keep the lats engaged.

  • What is the correct bar path during the descent phase of the bench press?

    -During the descent, the bar should not travel straight up and down. Instead, it should be pulled down and slightly forward towards your lower chest, avoiding excessive elbow flaring or tucking, and ensuring proper chest activation while minimizing shoulder strain.

  • What is the significance of the bottom position during the bench press?

    -The bottom position of the bench press, where the chest is fully stretched, is crucial for muscle growth. Pausing for half a second at the bottom forces the chest to work harder and increases activation, but the bar should not rest on the chest to avoid losing tension.

  • How should the bar be driven during the ascent phase of the bench press?

    -During the ascent, the bar should be driven in a slight arc upwards and backwards towards the head, rather than straight up. This helps maximize chest activation and avoids shoulder involvement. Thinking about pulling your biceps together can also increase chest engagement.

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Related Tags
Bench PressChest GrowthStrength TrainingWorkout TipsFitness GuideForm TechniqueUpper BodyExercise SafetyPowerliftingStrength GainsWorkout Routine