5 things you wish you knew when you started benching

Simple movement they said, push the bar away from your chest they said, let me help you by rowing the bar up they said. The bench press is by far the most popular and most butchered (often to the extent of not even being a bench press anymore) movement in any gym.

Here are 5 little things that could clean up your form or break a small plateau -

LOOK AT A SET POINT IN THE CEILING

PURPOSE – FIXES YOUR BAR PATH

Everyone has seen a bar path that shakes like someone high on amphetamines, by staring at a fixed point in the ceiling your bar path will automatically guide the bar back to the point where it was at the start of the motion. People have a tendency to watch the bar as it goes up and down, this is bad not only because it distracts your focus but by overthinking the bar path, that's what sets it on an inefficient pat in the first place.

PULL THE BAR APART

PURPOSE – MORE TRICEP INVOLVEMENT AND STABILITY

When the bar is gripped tight and you attempt to pull it apart (obviously nothing is going to happen unless you're the hulk). Not only does this involve more triceps, but this will also engage the lats and increase your general levels of stability. Which brings me on to the next point!

THE BENCH IS ABOUT STABILITY

PURPOSE – LIFT MORE WEIGHT

The number one issue with people plateauing in the bench press is technique, the technique being down to a lack of stability. I've experienced it myself and also corrected it for numerous people. Your feet should be firmly on the floor and locked in place, your glutes should be tensed creating a firm base for leg drive. Your scapula should be driven INTO the bench to the point it hurts creating a solid upper back to push from. Your whole body should be tight and not move until the set is finished! Make sure you find a comfortable way to setup and reinforce this technique every time you bench, everyone is different in this aspect. Some like to set their feet first, some like to set their back first, it's down to the individual, the end result must be the same though – tightness throughout.

People arching/moving their feet around/their asses coming off the bench, it all comes down to poor technique and a lack of stability. Another thing to note is that a lot of those come with trying to lift too much weight.

DO A FULL ROM

PURPOSE – EFFICIENCY

If the weight you're benching doubles, yet the range of movement decreases by 50%, you're still lifting the same weight as you were when you started (ignoring the biomechanical differences of different parts of the ROM). If you can't do a full ROM bench press without a spotter rowing the weight, then reduce the weight until you can. A 2 man team of rower and pusher is not a bench press. People who say they bench '350' yet look like they can't handle 135 is simply because they can't handle 135, the other chuckle brother just has a strong back. This is not only unsafe but it makes you look like a prat trying to lift too much weight (nothing wrong with failing and getting stuck under the bar however on an honest set).

IMAGINE PUSHING YOURSELF AWAY FROM THE BAR

PURPOSE – PSYCHOLOGICALLY MAKES IT EASIER

The brain often limits you far more than your actual muscles do simply to prevent you injuring yourself. This can be overcome by adrenaline or simple psychological cues like the one above. By thinking of the bench press as pushing yourself away from the bar, the perceived weight may be less which will make it feel 'easier'.

Try implementing these and see if they help! Don't forget to check out our Facebook & Twitter pages.