The Ultimate Bench Press Guide: Maximize Power, Safety, and Performance
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Introduction
The bench press is widely considered the king of upper body movements and a staple in resistance training. Often thought of as a chest exercise, it engages nearly every muscle and joint in the upper body. It tests upper body strength because lifters can adjust resistance while engaging multiple muscle groups. The bench press is essential in both general fitness and powerlifting, ranking among the sport’s three main lifts. Various techniques help lifters target specific muscles and mechanics. For example, a football player may use a close-grip bench press to strengthen the chest and triceps, mimicking an offensive lineman’s motion.
Power
This case study examines the bench press technique commonly used in powerlifting, focusing on maximizing strength and improving one-rep max performance. Powerlifting demands training and gym time to surpass genetic limits while building strength and muscle mass. Developing upper-body strength is challenging due to the relatively small size of the muscle groups involved. The bench press relies on multiple muscles working together to drive progress. Many lifters, both competitive and recreational, seek guidance from strength and conditioning professionals to optimize performance and prevent injuries.
Safety
Competitive powerlifters experience injury at an estimated rate of 1 per 1,000 training hours, based on a sample of 245 lifters (Siewe et al.). Lower-level powerlifters risk injury due to poor instruction, leading to improper technique and higher susceptibility (Keogh, 2006). The arm and shoulder sustain the most injuries, with the pectoralis major especially vulnerable in the bench press. A wide grip places its fibers at a mechanical disadvantage under heavy loads (Lipman, 2016). Research shows pectoralis major tears increased, with 76% of cases reported after 1996 (El Maraghy et al.) Greater abduction and internal rotation of the arm elevate tension on the pectoralis major, increasing injury risk.
During a heavy lift, a recreational powerlifter may feel a sharp pain in the distal pectoralis major. As strength diminishes, assistance from a spotter becomes necessary. This highlights the importance of proper technique and injury prevention strategies.
Performance
Correct Technique
The lifter maintains five points of body contact: head, trapezius muscles, gluteal muscles on the bench, and both feet on the floor.
A closed double-overhand (pronated) grip is used in the most mechanically advantageous position.
The bar is lifted off the rack by extending the elbow joint and shoulder, with minimal flexion and extension at the shoulder joint to avoid interference with the rack.
From the hooks, the shoulder extends, positioning the bar over the lifter’s chest.
Incorrect Technique
The athlete maintains five points of body contact but experiences sharp pain in the distal insertion of the pectoralis major.
Uses a wide grip with fully extended wrist joints and excessive internal rotation at the glenohumeral joint.
Elbows are positioned far from the body, and the bar is lowered toward the neck.
The subject reports pain when attempting to contract the pectoralis major, experiencing sharp discomfort even while holding the bar at the top position.
Starting Position – Proper flexion of cervical vertebrae and thoracic extension (Video).
Isometric Flexion of the Wrist – Maintaining a neutral wrist position to transmit force effectively (Video).
Initiation of Eccentric Phase – Scapular retraction and depression for joint stability (Video).
End of Eccentric Phase – Maintaining retracted scapula, slight external rotation of humerus, and a stable thoracic position (Video).
Beginning of Concentric Phase – Engaging the latissimus dorsi for joint stabilization before shoulder flexion and horizontal adduction (Video).
End of Concentric Phase – Ensuring stability in feet, head, hips, lumbar spine, thoracic spine, and wrist positioning (Video).
Discussion and Corrective Measures
Lifters who train without formal instruction significantly increase their injury risk. Poor positioning, inadequate muscle activation, and lack of scapular retraction frequently contribute to pectoralis major ruptures. To mitigate these risks, individuals should:
Reduce training loads to refine technique
Work with a strength and conditioning professional for proper cueing
Reinforce motor patterns through repetition and corrective exercises
After injury, physical therapy is crucial for recovery and reconditioning Rehabilitation efforts should emphasize mobility, technique reinforcement, and strengthening weak areas to restore function and prevent future injuries.
Corrective Exercise Prescription
Scapular Protraction and Retraction – Enhancing serratus anterior activation and scapular rhythm (Video).
External Rotation of Glenohumeral Joint – Strengthening external rotators with constant cable tension to reinforce shoulder stability.
By following these guidelines, lifters can optimize power, ensure safety, and improve overall performance in the bench press. If you need a professional to watch your form and correct as needed, click here!
References
Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning: Human kinetics.
Biel, A. (2014). Trail Guide to the Body (5th ed., pp. 275-342). Boulder, CO: Books of Discovery.
El Maraghy AW, Devereaux MW. (2012) A systematic review and comprehensive classification of Pectoralis major tears. J Shoulder Elbow Surg. Mar;21(3):412-22
Elliot, B., Wilson, G., Kerr, G. (1989) A Biomechanical Analysis of the Sticking Region in the Bench Press. Journal of Medicine and Science in Sports and Exercise. 20(4). https://www.researchgate.net/profile/Bruce_Elliott/publication/20377649_A_biomechanical_analysis_of_the_sticking_region_in_the_bench_press/links/59e49e910f7e9b97fbf07216/A-biomechanical-analysis-of-the-sticking-region-in-the-bench-press.pdf
Keogh, J., Hume, P., & Pearson, S. (2006). Retrospective injury epidemiology of one hundred one competitive Oceania powerlifters: The effects of age, body mass, competitive standard, and gender. The Journal of Strength & Conditioning Research, 20(3), pp.672-681.
Scott, B., Wallace, W., Barton, M.. (1992) Diagnosis and Assessment of Pectoralis major Rupture by Dynamometry. The Bone and Joint Journal. https://doi.org/10.1302/0301-620X.74B1.1732236
Vasiliadis, A. V., Lampridis, V., Georgiannos, D., & Bisbinas, I. G. (2016). Rehabilitation exercise program after surgical treatment of pectoralis major rupture. A case report. Physical Therapy in Sport, 20, 32–39. Retrieved from http://search.ebscohost.com.cucproxy.cuchicago.edu/login.aspx?direct=true&AuthType=cookie,ip,cpid&custid=s8419239&db=s3h&AN=116247989&site=ehost-li
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December 26, 2022
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