The Ultimate Guide to Pain-Free Benching
Bench pressing isn't just about pushing heavy weight; it's a compound movement that requires attention to detail and proper form to maximize strength and minimize the risk of injury. Whether you're a seasoned lifter or just starting out, mastering the bench press technique is crucial for achieving your performance goals. Keep reading for some key cues to keep in mind for the set up and specific drills to train each portion:
- Establish a Solid Setup: Before even unracking the bar, ensure your setup is firm and stable. Plant your feet firmly on the ground, grip the bar, wrapping your thumbs around it, and retract your shoulder blades to create a solid base of support.
Before even touching a barbell, the banded bench press is my favorite way to warm up your shoulders and prime your shoulder blades. The pressure from the band will cue your shoulder stabilizers to fire and thinking about “bending the bar” will engage your lats and lock your shoulder blades into a stable, retracted position.
For a more advanced progression, the bottoms up bench press is a great option. This drill challenges the stability of your shoulder and ability to maintain your shoulder blade position under some load.
Stability check #1: compare your ability to hold a moderate kettlebell stable on your left side versus the right, take note of any differences side to side! - Optimal Grip Width and Wrist Position: Choose a grip width that is slightly wider than shoulder-width apart for optimal leverage and stability. Ensure your wrists are stacked directly above your elbows to maintain joint alignment and reduce strain.
3. Keep Your Elbows Tucked: Maintain a controlled elbow position throughout the lift, keeping them at an angle of approximately 45 degrees from your torso. Avoid letting your elbows flare out excessively, as this can place unnecessary stress on the shoulders.
4. Utilize the Bench Press Arch: A moderate arch in the lower back can help to reduce the distance the bar needs to travel and provide a more stable base of support. However, be mindful not to overarch, as this can compromise spinal alignment. In an effort to minimize strain on the lower back to create this arch, improving your mid back extension will help to take excessive pressure off of your lower back. Check out this thoracic mobility drill to train your upper back to get comfortable in an arched position.
5. Harness the Leg Drive: Engage your leg muscles by driving through your feet and pressing your body into the bench. This generates additional power and stability, particularly during the initial phase of the lift.
The half off bench press is a great way to challenge your glute drive and core stability. By only placing half of your body on the bench, the unsupported half will have to work extra hard to keep your shoulders and pelvis level.
Stability check #2: compare your ability to perform the half off press on your left side versus the right, take note of any differences side to side!
By incorporating these cues into your bench press technique, you can optimize your performance, reduce the risk of injury, and progress towards your strength goals more effectively. If you find large differences side to side during the stability checks, single sided drills will be the best course of action moving forward. Focus these drills on the side that is more difficult. With consistent practice and dialing in your stability and form, you'll be benching with precision and confidence in no time!
In good health,
Dr. Eliza Cohen
Performance Physical Therapist + Wellness Consultant
Wilmington, NC
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