Weightlifting Tip: The Bench Press

WELLNESS WEDNESDAY – SIX REASONS TO CARE ABOUT POOP HEALTH
May 22, 2019
Tips For Staying Motivated
May 24, 2019

Weightlifting Tip: The Bench Press

“Why bench press?” Many times I see people undervalue benefits that the bench press has to offer. Although the bench press is a fairly simple movement it can provide huge benefits to many other movements when done correctly. For instance, the bench press when performed correctly can strengthen our overhead position and also help benefit some of our other pressing movements. The bench press also helps stabilization muscles like your lats, deltoids, rhomboids, and teres.

The most important thing to remember on this lift is tension and technique. If you lack tension and don’t know technique you’re likely to just lay down lift the bar out of the rack and start pressing away. There is much more to the lift that provides not only the stimulus we’re looking for but also will ensure we don’t do anything to injure ourselves.

What it boils down to is the bench press is really no different from any other exercise in strength training. When it’s done with perfect technique and utilized in your program to meet your overall goals, it’s definitely a valuable asset.
Overwork it or use sloppy form and it will become a detriment. It’s simply a matter of how you deal with the lift.

Bill Starr 

Points of Performance⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

SET UP:

  • Full foot pressing into the floor
  • Butt squeezed and pressed against the bench
  • Low back arched to create tension with space between the bench and the lower back
  • Shoulders squeezed down and pressed into the bench, tension in the lats
  • Hands slightly internally rotated

HOW TO PERFORM IT:

“KEEP TENSION ON THE ENTIRE BODY!”

  • Slightly wider then shoulder-width grip
  • Begin with arms extended, bar over chest
  • Shoulder remain in contact with bench throughout
  • Elbows move closer to hips than the shoulders
  • Bar lowers to the bottom of the chest making contact there (at sternum)
  • Forearms remain vertical
  • Complete the movement at full arm extension

Here’s a great example of the Bench Press from CrossFit HQ:

Not sure if you’re doing this one right? Then come in and get a free assessment by signing up for a “No Sweat Intro” below!

Leave a Reply

Your email address will not be published. Required fields are marked *