Use this 5-point bench press setup guidelines to get into the proper place to bench heavy weights:
1. Rack Peak
Rack the bar so it rests round two inches beneath wrist peak while you’re mendacity on the bench together 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 elevate it off the hooks, it’s too low.
2. Physique Place
Lie on the bench together with your eyes straight beneath the bar. If you happen to lie too near the highest of the bench, you threat hitting the hooks mid-set, which might muddle your type and throw off your stability. 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 might damage 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 fingers about 18-to-28 inches aside. A great place to begin for guys is to relaxation your pinky or ring finger on the rings within the barbell’s knurling, then widen or slim your grip based mostly on the way it feels. Ladies typically 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 help the burden.
Wrap your fingers and thumbs across the bar, and grip it as hard as you can. Permit your wrists to bend again barely, however keep away from letting them fold too far, as this will “leak” pressure and restrict your urgent energy.
4. Shoulders, Again, and Leg Setup
Plant your toes on the ground, shoulder-width aside and straight beneath your knees, and have interaction your quads and glutes. Arch your again by pushing your chest towards the bar whereas maintaining 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 best way to Set Up for the Bench Press: Key Takeaways
A strong bench setup is important for lifting heavy weights safely and effectively. Fortunately, you solely have to concentrate on these 5 steps:
- Set your rack peak
- Place your physique on the bench
- Grip the barbell
- Set your shoulders, again, and legs
- Unrack the barbell
Observe this easy bench set up information earlier than each set, and also you’ll be urgent extra weight, extra safely, than ever.
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