by Zach Downs, Head Coach Krave Gym West Des Moines Co-Host The Gym Closet (A Krave Gym Podcast)
This week on COACHES BREAKDOWN we are going to go over how to properly bench press. This includes:
- Set up using the three points of contact
- Pressing techniques
- Breathing
- Grip on the bar
Looking first at our set up, you are going to want to lay flat on the bench with your chest directly under the barbell. (Yes, this will feel off, but hold on) With your chest directly under the barbell, set your feet so your knees are sitting at 90 degrees. Now keeping your feet locked in place, shift your body forward on the bench until your eyes are directly in line with the barbell. You are now set and locked into place for your bench press!
Before you unrack the bar you are going to want to make sure you have your three points of contact set. Your three points of contact are going to be your head, back shoulder blades, and butt. A slight bend in your back is okay, As long as you keep those three points of contact set!
Next lets go ahead and look at your pressing technique. After un-racking the barbell you are going to want to concentrate on trying to bend that barbell in the shape of a rainbow, simultaneously inhaling your breath on your decline down. Now keeping that tension, extend your arms up while exhaling your breath throughout the full press phase. One thing that I have noticed that makes a big difference in someone’s bench press is, instead of thinking about pressing the barbell up, think about pushing yourself AWAY from the bar into the ground.
Lastly looking at our hand placement and grip set up, you are going to want to place your hands about shoulder width apart or slightly wider. (This will vary from person to person) When gripping the bar, you are always going to want to wrap your thumb, this is VERY important!
The last thing to think about is wrist alignment with the barbell. When un-racking and performing the movement, you are going to want to keep your wrist locked out straight vertically aligned with the barbell and your elbow giving you more strength and power while preventing serious injury!