The bench press is a foundational exercise in most training regimes and one of the three big lifts in competitive powerlifting between the squat and the deadlift. Streamlining bench press technique can help unlock personal bests and limit injury risk.
On March 10, 2024, strength and conditioning coach and hybrid athlete Kelly Matthews published a video on her YouTube channel detailing bench press setup and form and highlighting the most common mistakes. Check it out below:
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Bench Press Setup
Matthews emphasized the importance of finding the right setup for your anatomy. Most gyms have dedicated weight benches with preset heights. Matthews prefers benching in a squat rack, allowing for a comfortable reach via rack height adjustments.
Matthews recommends shorter individuals wear weightlifting shoes or elevate their feet on weight plates to create a solid base for powerful leg drive.
Body Position
Take time to find an optimal position on the bench. Matthews opined that beginners should slightly arch their backs to create leverage while their heels remain flat.
Arching your back will put you at an angle that offers better leverage for the bench press.
An athlete’s shoulders, glutes, and head must contact the bench throughout the lift in sanctioned powerlifting. The lifter lowers the barbell to the chest, with the underside of the elbow joint level with or below the top of the shoulders.
Grip
Bench press grip varies depending on an individual’s anatomy and preferences. Matthews rolls the bar forward in J-hooks before grasping it with a slightly wider than shoulder-width grip.
Retract the scapula and drive the feet into the floor to unrack the bar. Matthews advises maintaining a strong wrist position by rolling the knuckles toward the ceiling.
The Eccentric
Take a deep breath and pull the lats down as if trying to pull your armpits into your front pockets. This engages the core and back, promoting stability.
Lower the bar to the bottom of the sternum at an angle, followed by an explosive concentric that leverages leg drive.
When you are ready to press up, push through your feet like you’re trying to push your head off the end of the bench.
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Common Mistakes
Matthews addressed the following bench press errors:
Improper Wrist Positioning
Matthews advises against letting the wrists slack under the bar (i.e., your knuckles pointing toward you). This position can strain the wrists and jeopardize performance.
Matthews recommends driving the knuckles toward the ceiling to create a strong, stable wrist position.
Neglecting Leg Drive
Leg drive is a fundamental component of proper powerlifting bench press form. It creates stability and power throughout the lift. Matthews cautions against lifting the glutes off the bench during the pressing phase.
Matthews advises pushing through the feet as if aiming to drive the toes through the front of the shoes. Some beginners neglect the leg drive altogether, which limits power generation.
Bouncing the Bar Off the Chest
A competitive powerlifter must lower the bar to the chest in a controlled manner and pause at the bottom before pressing it back up on the judge’s command. For a bench press rep to register in a powerlifting meet, the bar must come to a complete stop at the bottom. Bouncing the bar off the chest disqualifies the lift.
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Featured Image: @kellylmatthews on Instagram
