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zakruti.com » Sport, fitness, workout » Jeff Cavalier
The Official Bench Press Check List (AVOID MISTAKES)

The Official Bench Press Check List (AVOID MISTAKES)

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Rating: 4.0; Vote: 1
The bench press is one of the most classic powerlifting lifts you can add to your chest workout. That said, it is one of the most complex simply because there are so many places in the lift that you can go wrong. In this video, I created a check list to give your helpful reference for each of the most important places in the lift that you will want to get right so you can increase your gains and keep your joints safe in the process. As a physical therapist, one of my biggest concerns will always be the long term safety of a movement as well as the risk to reward ratio of performing the lift. In the case of the bench press, this is one of the most fundamental power moves that all athletes and novice lifters should master. There are plenty of things that can go wrong however, and the joints like the shoulders, wrists, elbows and even your back can become vulnerable if you don-t get it right. The first thing you need to note is where you are going to be doing the bench press in the first place. Ideally, you-ll have access to a power rack that you can set up a bench in and have the appropriate pins in place to catch the bar should you fail. If doing it here, you will also want to put the clips on the ends of the bar for added safety. If you are training at home however, the clips might be best left off the bar just in case you get stuck under the bar and need a way to dump the weights to get out from under it. Next the alignment of the bar in the rack and the bench on the bar is crucial to setting up a good lift. Simple enough, but make sure that everything is centered before laying back on the bench. Next look up at the bar and ensure that your eyes are at the same height as the bar itself. This will set you up for a good liftoff from the rack. Along the same lines, you want to be sure that your bar holders are not too high or too low. If you arms are fully extended as you reach up for the bar then you are set too high and will have no leverage when it comes to lifting the bar out of its resting position. Next focus on the position of your feet and your chest before initiating the liftoff. Your feet need to be under your knees in order to be able to contract the glutes during the movement and add to your pushing power on the bench press. If they are too far out in front of you, much of your pushing power will be lost before you even begin. Likewise your chest must be arched. This establishes a stable base of your shoulder blades pushing down and into the bench, which will act as a counterforce for the bar as you press it in the opposite direction. Lift the bar and tighten the abs as you lower it down to the chest. The bar path is crtiical. Make sure it is traveling down and forward and not just straight down. This will be more easily accomplished by keeping your elbows tucked closer to your sides, about 75 degrees away. At the end of your set, fully straighten the elbows and then slowly allow the bar to travel backwards towards the catches. From here, lower the bar once it has engaged the rack and you-re done. A perfectly executed bench press set. Let the chest gains begin, and let the healthy shoulders and joints continue! If you are looking for a complete training system that puts the science back in strength to help you get the most out of every lift while keeping the latest in sports medicine at the forefront of your workouts to ensure your gym longevity, head to and get your ATHLEAN-X Training System. Start training like an athlete so you can look like an athlete in the next 90 days and beyond
Date: 2022-04-22

Comments and reviews: 10


I just quit smoking cigarettes - its been 3 weeks now. & I feel amazing. but it doesn't stop there. I've made my self a goal & I'm 110% all in. I Want to not only lose some body fat, because I'm a what you call, -skinny fat- so I'm fat In the places I absolutely hate, that's come from alot of beer & alot of junk food & Debbie cakes. At 220 my goal is 200-210 by May. it's march 14th now. I also want to gain muscle & build my chest. I have alot of peers that are fit & active so they have all been a big help & very excited about hearing about me quitting smoking & that I'm interested in going to the gym with them. I just want to say thank you for all your helpful videos. I just started this journey but I've been watching your videos to get the idea of what to do & how to do it. you are have been very helpful & I will be updating on my progress throughout the next several months. Thanks Jeff
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At my school there-s something called hive choice where you choose what you want to do for half an hour (you don-t always get your top choice) on Thursdays, I chose weightlifting 1st, 2nd, and 3rd quarter, I finally got it for 3rd quarter, but unfortunately it-s all boys in the weight room with me. I guess girls aren-t into it. I wish my crush, or any other attractive girl, was there to see me bench press 135 pounds (including the bar) At least the results from my weightlifting, and pushups almost every day for 2 years, can eventually be used in gym class to impress my crush. Thanks for the tips.
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I've been benching on and off for over 30 years. Last year, I was starting back up - my 50th birthday, and was not gaining much. After watching this video, I tried the form and was astonished at the difference it made! I had been keeping the elbows high and hands wide, and pushing the bar off of my upper chest. Although that really worked the pecs, it was tough on the shoulders and did not allow much weight (as Jeff mentioned. Once I brought my hands in, dropped my elbows and pushed the bar from lower on the chest, the weights went up FAST and the shoulder discomfort ended. Thank you!
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Thank you so much for this video.
At 155lbs I started getting shoulder pains that forced me to skip days of workouts and back down on the weight when I recovered. I just couldn't figure out what I was doing wrong.
After fallowing this as closely as possible it seems the bar was too low at start and my head position was to far up.
After the adjustments I was able to blow past 155lbs and go straight to 175lbs with zero pain.
Amazing what minor details can do for you.
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Thank you.
I was always going to high up on my chest and noticed I would always get joint pain on my shoulder especially when I was closer to 200 lbs BP.
I naturally started what I felt was cheating by actually going lower on my sternum but it felt more natural to lower and push the bar halfway or lower down my sternum.
And the pain started going away. I always thought my arms needed to be high on my chest. Boy, was I wrong.
Thanks for helping save peoples shoulders.
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Very good tips, now i can adjust my technique especially with less risk for wrist injury. Great information! Used to be able to lift 5 x 5 - 80kg now im starting back up again. I want to do it right. Starting back at 50kg bench as its been a while. I was thinking last night -damn i don-t know how i lifted 2 lifts at 100kg 3 - 90kg- with no spotter. I need to build back up but I-ll do so with the correct technique -
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If your chest is pushed up and shoulders rolled down as they should be (which many don't do as it slightly reduces the amount of weight which can be lifted) then you will never become stuck under the bar, as if you do miscalculate (which you shouldn't) and can't get the bar fully up, then bringing the shoulders up and off the bench will engage a small amount of extra power to rack the bar.
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Just think about what your doing when you workout. When you push someone, you want your elbows as close to your side as possible. Once your extend, it's hard to break the straightness of your arm with your elbows not pointing outward(aimed away from sides. Even when throwing a punch, elbows in. When you bench, it should be the same. ELBOWS IN.
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What if your arm span is longer than your leg span and I work out alone every time an I do 50 reps 135 5 sets. Should I still drop to my chest. I stop at about 2 inches from my chest. I trained an wrote it all down. Am I doing it wrong or can it be that because of my long arms I am doing it right? My goal is 225 50 reps 5 sets. In one year.
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Can you give me some tips on using the soloflex, I have the bench press bar attachment so use strictly free weights for my pressing exercises instead of the resistant bands. I-m a father of six and don-t have a lifting partner so I got this and have seen some really good gains but I want to make sure I-m not hurting myself. Thank you
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