BENCH PRESS MECHANICS :

What they teach in a commercial gym : Bench press isolates the chest muscles and the weight is to be pushed primarily by the chest. The trainee tries to bring in all the chest into play by keeping the upper arms perpendicular to the body leading to shoulder impingement. Plus there’s no way you can move a heavy weight this way.To note – bench press is a movement not something you would do to isolate your chest.

Hence it is recommended to push the maximum weight with the entire body. …And pushing the weight with the entire body cannot happen with energy leaks. Hence keep in mind the below steps whole benching. You’ll be able to move a lot of weight by following these steps:

1. The Setup : Lie on the bench, squeeze your shoulder blades together and arch your upper back. Parallelly bring your feet behind your knees on the floor. This squeezes the hips and brings you in the most powerful pushing position.

2. The Lift : Fill your belly with air and brace your core with the lift off the rack. Hold the bar very tight with your hands. Preferably a thumbs down grip for maximum power. Bring the bar to your lower chest/sternum feeling the back squeezed deep into the bench. With all the force off your hips, chest, triceps and lats push the bar off your body imagining that you push your body into the bench.

And thus for a powerful bench, you need to strengthen your upper back, lats, glutes/hips, triceps and chest…thus making it a total body lift.

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