Use this 5-point bench press setup guidelines to get into the proper place to bench heavy weights:
1. Rack Top
Rack the bar so it rests round two inches beneath wrist top whenever you’re mendacity on the bench along with your arms prolonged in entrance of you. If it’s important to attain for the bar, it’s too excessive; if it’s important to carry out a half-rep to carry it off the hooks, it’s too low.
2. Physique Place
Lie on the bench along with your eyes straight underneath the bar. Should you lie too near the highest of the bench, you threat hitting the hooks mid-set, which may muddle your type and throw off your steadiness. Lie too far down the bench, and also you’ll have to drag the bar additional out of the rack to get it into place, which saps your energy and may harm your efficiency.
RELATED: Why Do People Arch Their Back When Bench Pressing?
3. Grip
Grip width varies relying in your construct, however most individuals do finest with their palms about 18-to-28 inches aside. start line for guys is to relaxation your pinky or ring finger on the rings within the barbell’s knurling, then widen or slim your grip primarily based on the way it feels. Girls usually really feel extra comfy gripping 2-to-4 inches contained in the rings.
Nestle the bar towards the bottom of your palms, not close to your fingers—this ensures your forearms bones assist assist the burden.
Wrap your fingers and thumbs across the bar, and grip it as hard as you can. Enable your wrists to bend again barely, however keep away from letting them fold too far, as this will “leak” drive and restrict your urgent energy.
4. Shoulders, Again, and Leg Setup
Plant your ft on the ground, shoulder-width aside and straight underneath your knees, and interact your quads and glutes. Arch your again by pushing your chest towards the bar whereas holding your shoulders and butt on the bench. Then, pull your shoulder blades collectively and down, such as you’re “placing them in your again pockets”:
RELATED: How to Use Leg Drive in the Bench Press to Build More Muscle
5. Unracking
Unrack the bar by straightening your elbows, then pull the bar over your chest. A helpful cue is to think about bending the bar into an inverted U form as you progress it into place. This engages your lats to stabilize the burden:
RELATED: Shoulder Pain from Bench Press: Causes, Fixes & Prevention
The right way to Set Up for the Bench Press: Key Takeaways
A stable bench setup is important for lifting heavy weights safely and effectively. Fortunately, you solely must concentrate on these 5 steps:
- Set your rack top
- Place your physique on the bench
- Grip the barbell
- Set your shoulders, again, and legs
- Unrack the barbell
Observe this straightforward bench set up information earlier than each set, and also you’ll be urgent extra weight, extra safely, than ever.
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