Through a review of the research concerning bench press technique we have made changes to how our athletes will perform the bench press exercise.
Firstly, our current technique of bar to chest creates unnecessary torque on the shoulder girdle. Bringing the bar below the level where the humerus is parallel to the floor increases the force of torque on the shoulder joint but does not increase the work done by the pectoralis majoris muscle. When the humerus drops below a parallel level the muscles of the lateral shoulder work to stabilize the shoulder socket and the pectoralis majoris muscle does not gain any additional work. We will immediately begin teaching our athletes to end the repetition at the humerus parallel to floor position.
Secondly, we also recommend keeping grip positions no wider or tighter than shoulder width apart. Grips wider and narrower than shoulder width create pressures on the ligaments supporting the shoulder that are unnecessary and unrelated to the natural forces put on the joint by the bench press exercise.
The purpose of our research was to minimize the amount of injuries resulting from improper bench press technique. The video and instructions below are for our student athletes to learn the new techniques.
1 - Setup yourself on the bench with wide and stable footing. Use a wide foot stance to increase stability on the bench. Feet flat on the floor, weight on the heels, lower leg perpendicular to the floor. This prevents extreme arching of your lower back.
2 – Place your hands no more than shoulder width apart on barbell .Too narrow & you’ll lose strength. Too wide & the distance the bar travels shortens. Forearms are perpendicular to the floor at the bottom of your repetition.
3- Unrack the barbell with elbows locked. Don’t risk the bar falling on your face. Your arms are strongest when your elbows are locked. Unrack & bring the bar above your chest with locked elbows.
4 -Lower the bar towards your nipples slowly until it is about 2 in off your chest and your arm parallel to the floor. Your forearms should be pointing straight up (vertical) at a 90 degree angle to the bar. This is correct bench press technique. You have your maximum power at this angle, and you are hitting your target muscles spot on!
5 - Pause, then push the weight up without locking your elbows at the top. This in control. Don't let the weight touch your chest, don't lower the weight too fast and don't lock your elbows at the top!
6- Push the bar back up to 2in from the starting position
7 - Repeat the above for the whole set
6- Push the bar back up to 2in from the starting position
7 - Repeat the above for the whole set
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