3 Expert Technical Bench Press Tips To Lift More Weight

The bench press is an exercise that has been glamorized for decades, with many lifters prioritizing the amount of weight they can lift over proper form and technique. However, with so many people lifting incorrectly, it’s no wonder that injuries and plateaus are common. In this article, we’ll provide three expert technical bench press tips to help you lift more weight while avoiding potential injuries.

Start with a Grip Comfortable for You

One of the most common mistakes lifters make is defaulting to a wider grip, which can lead to unwanted shoulder stress and compromise proper form. Instead, focus on finding a grip that feels comfortable for you and allows you to maintain proper posture and engagement of your shoulder muscles.

Oftentimes, lifters will use a wider grip with flared elbows, and lower the bar to the same spot on the torso that they would when using a narrower grip. This is one of the biggest rookie mistakes in the game. A narrowed grip should equal a placement lower on the torso (toward the navel) and a wider grip should equal a placement higher up on the torso (toward the face). Following this guide will ensure that the elbows and forearms correspond and position themselves vertically under the bar for the best force production.

- Advertisement -

Train Your Upper Back

The bench press is an exercise that requires plenty of stability for it to be strong. Given its demands on the shoulder capsule, the scapulae and the muscles that attach to it are the ones that need the most attention. Decent form and just training the bench often can get you somewhere, but eventually, you’ll plateau over time because something’s gotta give.

The hidden truth is that training the upper back can help improve the strength of the shoulder retractors and external rotators like the rhomboids, rotator cuff muscles, and rear deltoids. Even the upper traps can act as huge stabilizers to the bench press for intermediate lifters. The message is simple: the stronger you get at pulling, the stronger you’ll be at pushing.

Sounds silly, right? Well, the truth of the matter is that it’s one of the most commonly botched movements in the gym. From half-reppers to those who pick their feet off the ground to prevent “cheating,” the bench press definitely has the most diverse group of form fails I’ve ever seen.

The truth is, the bench press is one of the most technical lifts out there. It actually allows for more margin for error than your standard biceps curl or row. The common fluffy cues like “your entire back should be flat against the bench,” and “knees at 90 degrees” should be sent to the crypt immediately. You need to get into the right position to get the back muscles tight and involved in supporting the shoulder, and to bear the most load. Check out the video below for a thorough bench press rundown.

Bench Press Tips Summary

Remember this: you’ve got bigger fish to fry than worrying too much about a bigger bench. So take these cues and tips with an open mind, and only for what they’re worth. In my eyes, having a bigger squat, deadlift, and overhead press will give you more bang for your buck as a strong human being. Also, if size is your primary focus, there are other chest exercises that can take you far. For example, give the dumbbell incline press a try.

With that said, use these bench press tips to give your best when you decide to use the exercise. Don’t be a Monday zealot – much less a Monday zealot with bad form and a weak lift.

Conclusion

The bench press is an exercise that requires attention to detail and proper form to get the most out of it. By following these three expert technical bench press tips, you’ll be able to lift more weight while avoiding potential injuries and improving your overall strength and muscle development.

FAQs

Q: What is the most common mistake lifters make when bench pressing?
A: The most common mistake lifters make is defaulting to a wider grip, which can lead to unwanted shoulder stress and compromise proper form.

Q: Why is it important to train the upper back?
A: The bench press is an exercise that requires plenty of stability for it to be strong. Given its demands on the shoulder capsule, the scapulae and the muscles that attach to it are the ones that need the most attention. Training the upper back can help improve the strength of the shoulder retractors and external rotators like the rhomboids, rotator cuff muscles, and rear deltoids.

Q: What is the best way to improve my bench press?
A: The best way to improve your bench press is to focus on proper form and technique, train your upper back, and experiment with different grip widths to find what works best for you.