Category: Bench Press Technique

The pecs play a large role in the bench press and their strength and size can dramatically impact the amount of weight we are able to press, but oftentimes lifters struggle to feel their pecs while benching.  There are a number of ways we can alter our bench press technique to make sure we’re engaging … Continue ReadingCan’t Feel Pecs When Benching? Try These 5 Tips

The triceps are a prime mover in the bench press and are crucial at lockout.  But while the bench press trains the triceps, many lifters wonder whether the bench press is good enough for triceps or whether they should also include other exercises. Here’s my quick answer: Is the bench press good enough for triceps?  … Continue ReadingIs Bench Press Good Enough For Triceps? (Expert Opinion)

When choosing which bench press variation to include in your program it’s important to have a sense of why certain ones will feel harder than a traditional bench press in order to appropriately address your weaknesses. So, which type of bench press is harder and why?  Dumbbell, incline, close grip, neutral grip, reverse grip, Spoto, … Continue ReadingWhich Type Of Bench Press Is Harder? (9 Examples)

Some lifters may be forced to do home workouts and don’t have access to a bench press. Other lifters may be injured and can’t perform a bench press while rehabbing.  If you’re one of these types of lifters, you might wonder whether you can increase your bench press without doing the bench press exercise?  While … Continue ReadingHow To Increase Your Bench Press Without Benching (3 Ways)

There are a number of different grips you can take on the bench press, and each one has a place depending on the technique you want to use and muscles you’re looking to engage.  Each grip style will modify the distance the bar has to travel as well as your bar path, so it’s important … Continue Reading6 Different Types of Bench Press Grips (Which is Best for You)

Much like the squat and deadlift, the path taken by the bar during the bench press will either cause you grief or help you perform to your best ability. The bench press can be a difficult lift to improve for many lifters, but adjusting your bar path may be an easy way to see some … Continue ReadingWhat Is The Best Bench Press Bar Path? (Mistakes To Avoid)

When we are aiming to bench press the most weight we can, we need to make sure that the force we’re exerting from the chest is transferred to the barbell efficiently. A big part of that process is the position our wrists are in while benching.  So, what position should the wrists be in while … Continue ReadingBench Press Wrist Position: 5 Rules To Follow

The bench press is one of the most technical lifts meaning it is vulnerable to many seemingly small mistakes that could be costing you a high price.  The top 19 bench press mistakes are: Not warming up Not using leg drive Not creating an arch Not retracting the shoulder blades Not keeping your butt on … Continue ReadingTop 19 Bench Press Mistakes (How To Avoid & Correct)

We often hear coaches in powerlifting who cue their lifters to bend the bar when performing the bench press.  So, what does bending the bar on bench press mean? The cue “bending the bar” in the bench press helps create tension in the upper body by squeezing the hands and engaging the lats.  In addition, … Continue ReadingBending The Bar On Bench Press: What It Means? (EXPLAINED)

Powerlifters who excel in the bench press are known for having more muscular arms. So how effectively does the bench press work to grow the arm muscles? How much are the biceps actually involved in the bench press? Does the bench press work biceps? Research shows the bicep being activated in the bench press at … Continue ReadingDoes Bench Press Work Biceps? (Yes, Here’s How)