November 2, 2011

The set up for the bench press is one of the most important parts of the lift.  It can make or break success when things approach your maximum.  The key component is creating tension in the body, which in turn lends to stability.  It is a simple fact that a stable lifter can lift more weight than an unstable lifter in that given lift (not looking at functional body strength, just the individual position a lift is being performed in).  So how do we create stability?  There are many ways to achieve this, but this is how I like to do it:
1. Start high up on the bench with your head completely off the bench
2. Take your grip on the bar and plant your feet at a 90 degree angle at the knee joint.  Your feet are now set there and are not allowed to move or shift.  Spend a few moments swivelling your feet to make sure the width of stance and feet feel comfortable.
3.  Using the bar, and not moving your feet, pull yourself down the bench until your head is completely on the bench.  This will cause an arch in your back and you will probably go up on the balls of your feet without your heals contacting the ground.  This is okay and we will address the foot position in a moment.
4.  You have now created a tight core and somewhat tight quads.  The position is now forcing your shoulders and your glutes down onto the bench.  If we push our heals to the ground it will allow us to create even more tension and in turn even more power.  Don't move your feet.  You will initially feel very uncomfortable in this position and may even see a drop in poundage, but as you become accustomed to it you will feel and see the benefits.
5.  We are not yet done.  The final key to the set up happens once the bar has been unracked.  Unrack the bar and hold it over top of the chest in bench press ready position.  It is now time to set the shoulders.  The picture below shows the standard set up for an average everyday lifter.  We are now not that everyday lifter.  To set the shoulders you will allow the shoulders to drop by expanding your rib cage when you breathe and pulling the shoulders back.  To pull them back it is almost a relaxation of the shoulder and allowing the weight to push them down into the bench.  I highlight almost because we never want to create slack in the stable chain we have created.

and that is bench press set up.  Hope it helps you get started on your way to bigger weights and benches.  Next post we will look at the bar path and elbow position of creating more power in the bench press.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 2 of 3
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge


Program 2 - Strength - Week 2 of 3

Off Day

Program 3
5 rounds for time
10 burpees
200 meter sprint
20 Plyolunges (10/leg)

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