Learn the Bench Press with 5 Simple Steps!
When it comes to developing upper body strength and building muscle, you can’t deny the bench press. It targets the chest, shoulder and those triceps, so all them mirror muscles (am I right guys? 😂)
But on the serious note, not knowing how to bench press is going to be the downfall of not being able to build the overall strength, muscle and power in the upper body!
Here is our quick 5 step tutorial to learn the bench press and progress far with it!
If you prefer to watch, check out the video below:
1. Eyes under the barbell
Set yourself to be under the bar and correctly. This is just like having yourself centred to your chest when you squat, it’s about making sure you start in the correct position!
Common mistakes you see are when people have their nose or their throat under the bar and this makes for a bad time with hitting the racks on the way up and down. Avoid this!
2. Rack Height
When we set the rack height, we want it to just be just right. Now we didn’t cover the set up on the bench press and lat tightness, but when the rack height is good, you will feel the lats’ take the loading and your back set into the bench itself.
But when you are learning - the rack height is just about saving energy so you don’t have to do a half press to unrack, or reach and lose tightness on your back just to get the bar off.
3. “Pop and Pull”
This is so much related to making sure you don’t hit the racks on the way up or down!
Not only this, it helps you learn where the appropriate bar path is when you bench. Too common I see people unracking and going downward for the bench at the same time.
The cues I like to use are exactly that, pop it and pull it.
What this is, is the gentle pop off the racks and then pull it to the top of your chest where your sternum is.
We are now clear for take off.
4. Grip
This is by far the trickiest part, knowing where to hold the bar. First - if you find that something hurts - that’s a general way to work yourself into avoiding that!
Why did it hurt? Maybe you found yourself going too wide or too narrow.
The rule of thumb is to try and have your forearms below your wrists and perpendicular with the floor. But I know you aren’t going to measure this with a protractor and get the angle to the closest degree, I wouldn’t even do that either!
So trial and error is the go, just avoid going too narrow and too wide or you’ll find yourself with some nice aches and pains in the future.
So there you have it, the beginner’s bench press tutorial. It will take you reasonably far - but watch our for our intermediate guide where we cover lat tightness, back tightness and leg drive.
If you ever need help and support in your training, programming and performance, don’t be afraid to contact Momentum Active Remedy for a consultation. We have a team of University Qualified Exercise Physiologists and high quality Personal Trainers that can provide you with the support you need to achieve your goals.
Call us on 0423 568 356, email sean@momentumactiveremedies.com or book online on www.momentum-active.com to book yourself in!
Remember, #MomentumIsKey. You just need to get started.
Sean Koh
Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach
Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)