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 under wrist top once you’re mendacity on the bench along with your arms prolonged in entrance of you. If you must attain for the bar, it’s too excessive; if you must carry out a half-rep to carry it off the hooks, it’s too low.
2. Physique Place
Lie on the bench along with your eyes straight underneath the bar. For those who lie too near the highest of the bench, you threat hitting the hooks mid-set, which may muddle your kind and throw off your steadiness. Lie too far down the bench, and also you’ll have to tug the bar additional out of the rack to get it into place, which saps your energy and may harm your efficiency.
RELATED: Why Do Folks Arch Their Again When Bench Urgent?
3. Grip
Grip width varies relying in your construct, however most individuals do finest with their fingers about 18-to-28 inches aside. A very good start line for guys is to relaxation your pinky or ring finger on the rings within the barbell’s knurling, then widen or slender your grip primarily based on the way it feels. Ladies usually really feel extra snug 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 arduous as you possibly can. Permit your wrists to bend again barely, however keep away from letting them fold too far, as this could “leak” pressure and restrict your urgent energy.
4. Shoulders, Again, and Leg Setup
Plant your ft on the ground, shoulder-width aside and straight underneath your knees, and interact your quads and glutes. Arch your again by pushing your chest towards the bar whereas protecting 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: The best way to Use Leg Drive within the Bench Press to Construct Extra 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 Ache 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 give attention to these 5 steps:
- Set your rack top
- Place your physique on the bench
- Grip the barbell
- Set your shoulders, again, and legs
- Unrack the barbell
Comply with this straightforward bench set up information earlier than each set, and also you’ll be urgent extra weight, extra safely, than ever.
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