These days, there are so many different tools available to us to help us perform each exercise. Free weights, cable machines, kettlebells, resistance bands, to name a few. And with each tool comes different factors to consider in order to do the exercise correctly.
The 'Form Breakdown' series will focus on one exercise at a time and break down the way they should be performed for maximal results. In this article, we will be focusing on the barbell bench press.
Why choose the barbell bench press?
The barbell bench press is the ultimate free weights exercise for testing upper body strength, and as such should be a staple in anyone's workout programme.
Like squatting and deadlifting, the bench press is a compound exercise which uses multiple joints and muscles to perform. The focus of the exercise is to build the pectoral muscles (chest muscles) and the front deltoids (shoulder muscles). The triceps (rear upper arm muscles) are also recruited.
Despite the barbell bench press being an upper body exercise, at heavier weights, the exercises requires some upper leg strength. The reason behind this is explained below.
The keys to a good barbell bench press
Pin your shoulder blades back – for maximal stability throughout each set, try and flex your lat muscles (the large muscles each side of your back) in order to keep your shoulder blades in a neutral position. This provides a stable base throughout the set, giving your chest muscles a solid foundation to press against to lift the bar. Doing this also helps maintain stress on the pectoral muscles
Don't over-reach! – the temptation with any pressing movement is to push the bar as far away from your body as possible. Doing this at the end of a bench press will unpin your shoulder blades and reduce the stability of your torso, making the next rep harder. Instead, go only as far as a 'soft' lock out, i.e. your arms aren't fully locked out, but they are as straight as they can be
Keep your feet flat on the floor – yes the bench press is primarily a chest exercise, but the amount of force you can generate relies heavily on having a stable base to push away from. This includes having our feet flat on the floor which, especially when dealing with heavier weights, we can then use to drive our shoulders back into the bench. Doing this helps greatly with stability and makes our lift more efficient
Keep your forearms at a right angle from the floor – with any exercise we perform, the most efficient route for the weight to move in is a straight line. To achieve this in most push exercises, a part of our body needs to be directly in line with gravity for us to generate the most efficient force. In the bench press, our forearms need to be in a straight line pointing down from the bar to the floor. This includes both from a frontal perspective and a sideways perspective. Drifting away from this line in either perspective not only makes the lift harder, but places undue stress on the elbows and wrists
Don't let your elbows flare out! – elbows flaring out to the side is a common mistake among beginners which, if performed long enough, can cause some very serious joint issues in the long-run. Instead of allowing your elbows to turn outwards when pressing, try to keep your elbows facing at a 45° angle in front of you throughout the movement
Breaking down the barbell bench press
The way we perform all exercises is impacted by our individual proportions and leverages.
This is particularly true for the barbell bench press for which arm length, wrist, elbow and shoulder mobility greatly impact our motion. The below steps are general guidelines for completing a barbell bench press, but don't be afraid to experiment with slightly different hand positions on the bar and upper arm angles until you find what is most comfortable for you.
Step 1: Bring yourself under the bar with the bar directly above your eyes
Step 2: Place your hands on the bar with your middle or third finger on the flat rings (if you aren't using an olympic bar, place your hands roughly 3 inches outside of shoulder width on each side)
Step 3: Flex your upper back and lat muscles to bring your shoulder blades into a neutral position
Step 4: Place your feet flat on the floor and bring them back towards you so your shins form at least a right angle with the floor
Step 5: Unrack the bar and lower it to roughly in line with your nipples and roughly 1 inch above your chest. Your upper and lower arms should form a right angle at the bottom of the lift
Step 6: Press upwards until your arms reach a 'soft' lock and without unpinning your shoulder blades
Step 7: Bring the bar back down to your chest by reversing the motion
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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