Bench Pressing: Key Points and Frequently Asked Questions
This isn't a Step-By-Step on how to bench press, but more a discussion of key points and questions that are frequently asked about some of the common (or more contentious) points of the exercise. The points below should address some key factors asked by the average trainee, and isn't meant to be a dissertation or all-encompassing guide for advanced level trainees.
1. Start with a Stable Base: Make sure your bench is rated for your body weight as well as the weight you're lifting (this should go without saying, but some FID benches aren't as strong as you might think). Make sure your feet are planted firmly on the floor. You don't necessarily need to be flat-footed, but forget about that "feet in the air" thing you may have seen. And don't DB press using a Bosu Ball as a bench in order to "train your core". That nonsense is all Mystical Muscle Building fun and games until you get hurt.
2. Grip Width & Elbow Flare: You may have heard people say to "tuck the elbows" to be safe. Well, directionally that is true, but benching with flared elbows is not necessarily an issue. The greater the elbow flare, the greater the involvement of the pectorals. The less the elbow flare (closer to the body) the more the triceps are recruited. So if you're bench pressing with the goal of bodybuilding the pectorals, you should generally try to flare your elbows. The downside is that the greater the elbow flare, the more likely it is that it will lead to shoulder joint issues. This isn't caused by the flare per se, but by the amount of stretch the shoulder joint is subjected to. However, each individual has different tolerance/flexibility so finding the right degree of flare is an individual thing.
A good way to find the "maximum" flare you can safely use is to use an unloaded bar (or broomstick, whatever). Adopt a "90" degree elbow flare (arms perpendicular to the body), and your normal bench press grip width. Now, bring the bar toward your chest. If your shoulders "bind" before the bar reaches your chest, then this is too much flare for you. Slowly bring your elbows in toward your body (and/or narrow your grip) until you are able to lower the bar to your chest. This is the maximum degree of elbow flare that should be safe to use. If you use more than this, you'll be allowing the weight to "force" your shoulder joint to stretch beyond its natural degree of flexibility, likely leading to issues.
(Obviously, the above is true for "regular" bench pressing, and doesn't specifically apply to things like the close-grip-bench-press, which is a different exercise. Similarly, powerlifting brings a few other factors into play as well.)
3. Barbell vs. Dumbbells: This is a matter of personal preference. With DB's, you have the freedom to adjust your hand angle, as well as move your hands closer together at the top of the movement and further apart at the bottom. These additional degrees of freedom often allow an individual to find a comfortable pressing form if they have trouble with barbell bench pressing. Personally, I like to use Barbells for my flat benching and DB's for my incline benching, but that's just me.
And yes, it's perfectly normal for you to bench press less total weight using Dumbbells. This is neither a positive nor a negative thing, and will not inhibit your muscular development in and of itself. Part of the reason is because you must perform more stabilization with DB's, and one side cannot rely on the other for additional stability. But don't make too much out the whole "gotta work my stabilizers!" thing.
4. Bench Incline Angle: Increasing the angle of the bench press will move the emphasis toward the upper pectorals and the shoulders...to the point that when you're perfectly upright it's basically a shoulder exercise. Speaking from my own experience, I have found that a 30-40 degree bench press angle is just about right for developing the upper pectorals. YMMV, so experiment to see what works best for you. Most trainees will want to do at least one form of "flat" press and one "incline" press.
5. Tucking the Shoulder Blades: When laying on the bench, and after having assumed the proper grip width, pull your shoulder blades together and keep them together throughout the exercise. This provides two functions: 1) it improves your upper body tightness, giving you a more stable base from which to press, and 2) it generally helps keep your shoulders healthier by limiting their involvement in the exercise. (Along with arching the back/puffing out the chest, this also reduces the range of motion of the exercise, which is advantageous to lifting bigger numbers).
6. Arching the Back: Arching the back is not strictly necessary (for bodybuilding), but most people find it helps. Again, it tightens up the body, providing a more stable base from which to press as well as enabling "leg drive" (yes, leg drive..but I'm not going to get into all that) which can help you lift more. How much arch are we talking? Well, for bodybuilding purposes your butt should remain in contact with the bench, as should your shoulder blades (see point #5). From there, just think about tightening your lower back as if trying to bring your butt and shoulder blades closer together. Maintain this back tightness throughout the lift.
7. What About Bench Press Machines? Frankly, that's a can of worms, but I'll give you my take. Machines are a good tool for pectoral development, as long as they're designed and used properly. Since there are so many machines out there, it's impossible to say whether the one at your particular gym is any good or not. If it's made by Hammer Strength, Nautilus, or some reputable brand, and if you adjust it properly, I'm sure it's fine. If you feel it working your chest, and it doesn't cause you any pain or issues, then use it at your own discretion.
However, don't expect that the weight you use on a machine has any correlation whatsoever to "real" bench pressing. Not only is the stabilization factor removed, but machines will typically have some sort of mechanical advantage, such that the weight listed on the machine is not what you're actually pressing.
8. How about Benching on the Smith Machine? Smith Machine?! How dare you?! Prepare to be banned from the gym.
Okay, it's not that bad. The problem with the Smith Machine is that the path of motion of the bar is "fixed". This is not the case for a barbell/dumbbell bench press, or for a properly designed machine. So you're more likely to find yourself having issues on the Smith Machine. It's a good machine for certain exercises, and an experienced lifter can use it effectively even for bench press work. If you're a beginner and unsure of what could or could not be an issue, then it's probably best to stick with free weights or the Hammer Strength type chest press.
A common reason beginners have for using the Smith Machine is not needing a spotter. This is true, but the best option IMO is to just use a power rack / safety cage. But if you don't have access to one, then you're still better off just asking for a spot in most cases.
9. Is Bench Pressing more difficult for Tall People? In 95% of cases, this is just whining and excuse making. Yes, taller people have to move the weight a longer distance. But taller people also have bigger frames and more ability to add total mass. There's a reason all the bench press records are held by people over 6' tall. Shut up and lift. (and eat).
10. Final Thoughts: No exercise is necessary, including the almighty bench press. If you just can't do it pain free, or if it causes you issues, then find alternative exercises. It would be worth considering the form points above, however, as well as leaving your ego at the door of the gym. Take some weight off the bar and learn how to do it properly, and you'll likely find that most of your bench pressing problems disappear.
Other Bench Press Threads:
The bench form thread - davisj3537
A good guide to bench pressing, complete with pictures and videos.
Guide to Novice Barbell Training - kethnaab
A Step-By-Step guide to bench pressing, along with links to more information. Very Complete!
.
Bookmarks