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Bench press in powerlifting. Part 3. Nuances in pressing
Author: Anton Yuzhakov - Master of Sports of International Class in Bench Press and author of the website youiron.ru. All articles by the author ➤
The third and final article, which describes the technique of the bench press. The first one described the classic technique, in the second article we talked about two new bench press techniques. Now we will move on to some nuances of the press that you may encounter on your way to a big bench press. Barbell Grips in Bench PressIt is usually customary to talk about grip width, which doesn't make much sense, as it's quite simple. The wider the grip (the maximum allowed is 81 cm) – the better, as it reduces the range of motion. It is more reasonable to talk about grip styles and the force of bar clamping. Grip with a straight wrist (fist grip) – the optimal grip for beginners, allows you to press the bar harder, thereby engaging more muscles. In this position, the bar is easier to control, and the load goes directly into the joint, rather than being transferred to the tendons. Grip with a tilted wrist back – a more professional grip where the wrist leans back, and the bar rests on the base of the palm or slightly rolls towards the fingers. A significant advantage is that the tilted wrist reduces the range of motion, but it makes it harder to control the bar. When talking about wrists and grips, we should also touch on the topic of wrist wraps. Wraps are used to secure the wrist and reduce stress on it. There are two types of wraps: high and tight wrapping – completely secures the wrist, while low and medium wrapping – allows wrist movement during the press. It should be noted that wrist wraps should be used for weights over 100-130 kg, so that the wrist can strengthen, and it's best to start wrapping at the weight where discomfort begins in the wrists. Lastly, we should discuss body positioning during the press. Undoubtedly, the body position of each person differs from another due to anatomical features. In this section, we will talk about the basic positions of the pelvis, legs, elbows, and head, and after reading you can try various positions during your workout; it may be more comfortable to perform the press. Head Position. The head should always be pressed against the bench. Lifting the head while pressing is a technical error, as it can lead to excessive strain on the neck. Position of the Glutes (Pelvis). The glutes should be pressed against the bench, while the legs should not be relaxed or fully laid down. Throughout the press, there should be two points of support – the legs and shoulder blades, while the glutes should just touch the bench. Shoulder Blade Position. The shoulder blades need to be squeezed as much as possible and tried to be pushed down while simultaneously trying to pull the chest towards the bar. Fixed shoulder blades significantly reduce the range of motion and stabilize the shoulder joints, reducing the chance of injury. Elbow Position. First and foremost, the position of the elbows varies based on grip width, pressing technique, and anthropometric data. It is classically accepted that the elbows should point down, where the angle between the humerus and the torso is about 45 degrees, but this is not an axiom, rather a guideline from which to derive a suitable angle for oneself. Leg Position. The legs should be placed firmly on the floor. Start with the feet fully on the ground, and then you can transition to placing them on the toes. The main factor in foot positioning is comfort and feeling of stability. Breathing. It is best to perform the press on a full breath hold. Since the pectoral muscles partially contribute to breathing, they reflexively relax during exhalation. An exhale is permitted during the last part of the range of motion, but only if the push feels easy. If you want a professional, the author of this article, to create a program for you, feel free to contact me in any way convenient for you:
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