Bench Tidbits

A well put together routine is the best way to up your bench. There are other factors that are crucial to getting the biggest bench you are capable of. Factors like grip spacing, elbow angle, arching, and bar path are given little attention. Ignoring any of them can limit your bench press progress.

Grip Spacing

In powerlifting competition we are limited by the rules to 81 centimeters spacing measured between the forefingers. Many novice lifters use a more narrow grip than the rules allow. This can mean a lower bench for most people. There are several advantages to using a wider grip. First it shortens the distance the bar must travel, you involve more of the pectoral muscles in the lift rather than the triceps muscles when using a narrower grip. The pecs are potentially much stronger then the triceps. If the lifter has been using a narrow grip for a long time, switching to a wider grip will result in a lower bench because of the increased demand on the under trained pecs. Varying your grip during training cycles will develop a wider range of muscles and could mean more strength gains.

Elbow Angle

Elbow angle is the angle your arms are in relation to your body during the press. The angle determines which muscle groups are being stressed during the lift. For example, starting the lift with the elbows at right angles to the body will emphasize the use of the chest and keeping the elbows near the body places more emphasis on the triceps and shoulders. A lifter could take advantage of strengths by controlling the elbow position during the lift. Even though all muscle groups are being used during the lift, by flaring the elbows out to near right angles you can add muscle groups to help. If you start with the elbows near or at right angles you will not be able to flare much at all. It is best to find an angle somewhere in between both extremes and practice the timing of your elbow flare.

Arching

Arching is legal as long as the buttocks is in contact with the bench at all times. By arching you decrease the distance that the bar must travel. Combine an arch and a wide grip and you can shorten the distance the the bar must travel considerably. The bad part of this is that it puts more strain on the spine. By hitting the chest at it's highest point you also lessen the distance that the bar must travel.

Bar Path

Many novice lifters press the bar straight up from the chest. The shortest distance between two points is a straight line, right. In bench pressing this is not so. The most efficient bar path to lockout does not go straight but finishes over the lifters face, therefore the bar must go up at an angle. Since the bar will be locked out over the face, those of you that position yourselves with your head between the racks will hit the rack on the way up. This positioning makes the lift off easier if you do not have a spotter. Instead you should get a hand-off from a partner and position yourself back away from the rack. This will save energy as the weights increase.

 
As you can see increasing your bench is more than just adding weight to the bar. Practice these techniques and use every trick and leverage advantage that you can find. Hit the weights hard and use these tricks and you will see an increase in your bench.