3 Basics to Maximizing Bench
Before you start an intensive training program to improve your bench, make sure you have the three basic components in place. Nail these three things and you are far more likely to move more weight without injury.
There are a few common concerns new clients have at the initial screening of their training program. Commonly I hear they have discomfort in their lower back during a deadlift. Or that their knees hurt during a squat, or bar placement doesn’t feel comfortable. But most often, the largest concern is during their bench press. When executing their bench press, the lifter has pain throughout the motion or at a specific portion of the movement. Find below three critical components to maximizing your bench, and once you’ve mastered that, you can check out how to strengthen your tris to max your bench.
1. Spine Position
First, we must set the lower portion of the spine in a flexed position. Engage and flex the spine. We don’t want the spine relaxed nor hyperextended – just flexed to what we like to refer to as the neutral position. One way to get into this position is to sit at the edge of the bench, sit upright with good posture. The head is in a neutral position looking straight forward. The chin is in a neutral position, not a forward head or thoracic kyphosis, and not tucked chin - again, good posture. The lower portion of your back is to have a slight bend toward the front side of your waist or “flexed spine.” Your pelvis is also neutral – don’t confuse a flexed spine with forcing too much of an anterior pelvic tilt or sticking your butt out. We also don’t want a posterior pelvic tilt or flat back.
2. Position of the Scapula
The second adjustment in setting up for the bench is the retraction of the scapula. This is bringing the two shoulder blades closer together. The motion in getting into this position is to move the shoulder blades back and down. We want to avoid straight back or straight back and up in a shrugging motion. Maintaining your shoulder/scapular positioning throughout the bench press is key to alleviating and preventing any pain in and around the deltoid shoulder joint. How do we maintain the position throughout the movement? In keeping retraction of the scapula back and down, we use a keyword of “chest high” and “chest to the bar.” Throughout the movement, exaggerate, bringing the chest to the bar as if to pull up on the bar. Yes, the bar with gravity is always forcing down on the lifter. Still, if he or she can emulate pulling up on the bar as the bar path is descending, this will keep the scapula in the optimal position.
3. Leg Drive
One of the most often overlooked force contributors to a maximal bench press is the leg drive. Most incorrectly utilize the legs during the press or don’t use the legs at all. Setting up leg drive correctly, utilizing your lower body through the ground to transfer max force throughout the execution of the bench is key to optimizing your press. Once you have set your spine and scapula as outlined above, lie on the bench. Placement of the feet is a choice of comfort and trial and error to find the optimal force generated during the lift. Your feet can be flat, or you can be on your toes. Your feet can be slightly in front of the knee or slightly behind and more underneath the lifter. Plant the feet firmly on the ground and flex the glutes, hamstrings, and quads. Maintain 70-80% contraction in the lower body as the bar is descending to your chest. As you change the direction of the press, as the bar is leaving the chest, you want to take the 70-80% contraction of the lower body and flex to 100%. Using your legs, push the force of your lower body through the front of your shoes. After you have planted your feet, activate your legs as you would in a leg extension driving the feet forward. This causes ground reaction force creating a force transfer through the legs, spine, and scapula, adding to the power of the lift. Add the leg drive to this movement as the bar is leaving the chest, and you will create maximal force throughout the press.
With practice, positioning your skeletal and muscular systems into their maximal position will create the most force and avoid potential injuries throughout your lifts.
Until next time,
“The Boss”
Everyone wants a big bench, and we can help you get there. Drop us an email at info@beaststrongpowerhouse.com or sign up for online coaching or personal training here.