Niel K. Patel: The Bench Press Made Easy

Konstantin Konstantinovs
knows how to bench.

A friend asked if I would do a video on proper bench press form or recommend one to him. I had the intention of creating a video but thought why not make a blog post.

It's up to the lifter's discretion on whether the bench press is simple or complex. Let's take it step-by-step.

Gripping the Bar

I've mentioned it before: position the bar near the palm and base of the thumb. Keeping the bar high in the hand tends to have the wrists cock backwards diminishing force output. Keep the wrists straight. However if the wrists are still lax, squeeze the hell out of the bar and try to pull it apart.

Secondly, to measure from the barbell's knurling (non-smooth part) with the thumbs never made sense to me. My friend taught me to practice the benching motion with my hands. Perform reps with only your hands and see where they align on the bar. Let that determine where to grab it then adjust if necessary.

Set-Up

The head, upper back, and glutes are in contact with the bench. As a result a space is created between the arching of the low back and the bench.

The further you can plant your feet towards your hips the better. Because flexibility issues vary person-to-person choose a stance that doesn't put any strain on you. For higher set benches or individuals with shorter legs, feel free to place something under each foot if you can't firmly ground them. A weight plate is the easiest to use, but aerobics platforms or hexagonal dumbbells work well too.

Execution

In 4 points:
Drive/shove your feet through the floor.

Pull your shoulder blades together and scrunch up your back like so,

Keep your elbows close to your body and pull the bar down under your nipples or above the windpipe.

Aim for the blue line or slightly lower.

After the bar touches your body press it up.
Other Tidbits
Have someone help you unrack the bar. They should help move it out, NOT UP and out. This allows you to keep the back tight and saves your shoulders from pressing in an awkward position.
The "suicide" grip is a thumbless grip. Some lifters swear it's a stronger pressing grip but run the risk of the barbell falling on the individual. The only justification I found for it is certain folks claim it relieves pain from past elbow issues.
For beginners the bench press is a poor pec developer because the shoulders and triceps bear the brunt of the work. Substituting in dumbbells is a better alternative for hypertrophy.
The incline variation shifts an emphasis onto the shoulders whereas the decline reduces it and shortens the range-of-motion. Additionally, the incline or decline doesn't need to be a significant angle change. The fixed incline benches are an example of too much of an incline (45 degree angle).
Personal Take
I bench press on and off, but for the majority of the year it's very little. Rather I utilize a variation of it or another horizontal press. In my first year of lifting DB pressing and flies were my main chest exercises. Since the latter began to irritate my shoulder I decided to drop it.
I enjoy bench pressing but I just don't do it often. It's as simple as that.