# Bench Press <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/vcBig73ojpE" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Horizontal Shoulder Adduction (Pecs, Anterior Delts) - Shoulder Flexion (Pec (Clavicular Head), Anterior Delt) - Elbow Extension (Triceps Brachii) ## Setup - Lie flat on the bench - 1 to 1.5x shoulder-width grip - Maintain some arch in your lumbar spine - Keep shoulder blades retracted and depressed (you can crank elbows forward) ## Execution - Have a spotter help you lift out, not up - If by yourself, keep butt elevated for the lift-off, then drops your hips down - Head, upper back, glutes and feet should be deeply planted - Take deep breath into your gut (puff chest) - Grip bar as hard as you can (cue: rip bar apart) - Drop elbows down at 45° angle - The bar should descend down and slightly forward - Touch chest just below nipple level - Optional one-second pause on chest - Explode bar off chest, driving heels into the floor (press the bar back toward your face and off your chest, cue: push the floor away from you) - On way up, sticking point where lift will feel most difficult around 20-40% of the movement, lower as difficulty increases - Press up and back, not just straight up - Flare the elbows out more (use the pecs more) - Explode off the chest (maximum speed) - Get stronger pecs and triceps - Exhale and repeat ## Errors - Over/under tucking the elbows - Benching with a flat back - No leg drive ## Notes - Really try to push the bar back first and then up - Increase your grip gradually: elite benchers often bench with a maximal width grip