Use this 5-point bench press setup guidelines to get into the right place to bench heavy weights:
1. Rack Top
Rack the bar so it rests round two inches under wrist peak once you’re mendacity on the bench together with your arms prolonged in entrance of you. If it’s a must to attain for the bar, it’s too excessive; if it’s a must to carry out a half-rep to elevate it off the hooks, it’s too low.
2. Physique Place
Lie on the bench together with your eyes straight beneath the bar. In the event you lie too near the highest of the bench, you threat hitting the hooks mid-set, which may muddle your kind and throw off your stability. 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 power and might damage your efficiency.
RELATED: Why Do Individuals Arch Their Again When Bench Urgent?
3. Grip
Grip width varies relying in your construct, however most individuals do greatest with their palms about 18-to-28 inches aside. An excellent place to begin for guys is to relaxation your pinky or ring finger on the rings within the barbell’s knurling, then widen or slim your grip based mostly 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 load.
Wrap your fingers and thumbs across the bar, and grip it as laborious as you’ll be able to. Enable 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 beneath your knees, and interact your quads and glutes. Arch your again by pushing your chest towards the bar whereas conserving 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 load:
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 crucial for lifting heavy weights safely and effectively. Fortunately, you solely have to deal with these 5 steps:
- Set your rack peak
- Place your physique on the bench
- Grip the barbell
- Set your shoulders, again, and legs
- Unrack the barbell
Observe 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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