Build Your Bench

How much you bench bro?

I hate this question. I'll answer it when asked. But, I'll give out a quick uncontrolled laugh first.

One day the average question you hear in the gym will change to: How much do you squat, or how much do you deadlift?

Until then we can only dream, and continue to answer how much we bench...

On that note lets talk about how to build you bench.

Build Your Bench
There are many different ways to bench press. The basic concept of you picking up a heavy
weight and lowering it to your chest and back up again remains constant. You can rip the bench press apart into many different sections. In fact, you can look at the bench press as a chain! Once your find the weakest link in the chain, that's what you attack. Just like the Your Squat Is A Chain article...

Let's keep it simple for now.

The SETUP
The setup of the bench press is key. You ARE stronger with your feet on the ground. So when you see the people with their feet up in the air benching, you can laugh. When your feet are on the ground you are more stable, create more tension, and have the ability to drive through the floor into the bar.

Move your body so that your eyes are lined up directly underneath the bar. This way when you un-rack the bar and begin to bench, you won't hit the pins when you press it STRAIGHT back up.

The DOWN
When you do un-rack the bar, bring it over your mid-chest, your nipple line. Let the bar settle as you draw your shoulders back and pull the bar apart. This is another reason why band pull aparts are so great!

As the bar descends down it is very important to keep your elbows BELOW your shoulders. Pulling the bar apart will make this easier. Keeping your elbows below will keep a lot of unwanted tension out of your shoulders. Keep in mind the whole time you are pushing through the ground with your feet and squeezing your glutes to create as much tension as possible to stay TIGHT. If this does not occur your power, will literally leak out.

Elbows Below Shoulders + Pulling The Bar Apart = Healthy Shoulders = Bigger Bench Press.

Once the bar reaches your chest you can pause or drive right back up. Do not bounce the bar off your chest. This repetitive bouncing motion can cause injury to your sternum. Not to mention it's also cheating. You can go ahead and not count any of those reps.

The UP
When you begin to push the bar back up, continue to pull the bar apart and keep you elbows below your shoulders. This will be a challenge as the weight increases. Your body naturally wants to let your elbows come up in line with your shoulders. If pulling the bar apart doesn't help, try to also break the bar in half. If you can think of bending the bar so that the plates on the end go towards your knees, then you're on the right track.

Get to it.

In Strength,
Nick