Ain't Nothing Worse than a Slippery Bench!

If you’re dealing with a bench that has a slippery surface, this is a situation that needs to be remedied.

We use our legs on the bench press as they provide lateral stability and support our arch, but we can only effectively drive up the bench with our legs if our shoulders are firmly pinned to the bench itself. In other words, sliding up the bench is not what we want, so if you’re training on a bench that’s a bit slick, this is a problem. Below are a few solutions, and if you don’t feel like reading, you can scroll down to the end of this article and watch our video on this topic instead.

Figure 1

Option 1
Take a couple of strength bands (AKA resistance bands) and place one (lengthwise) around each side of the bench as shown in Figure 1. The bands will stick to the bench quite nicely, and you, in turn, will stick to the bands quite nicely. Since many commercial gyms have these bands, this can be a handy solution if you’re training at a commercial gym while traveling.

Figure 2

Option 2
Find and buy a non-slip rug pad (or non-slip shelf liner). A 2 ft x 4 ft section should be more than sufficient, and you can get something in this size for under $10. Simply place the rug pad on the bench as shown in Figure 2, and you now have a very grippy bench on which to train. This is probably my favorite option as it’s flexible, rolls up easily and compactly, and is therefore easy to bring with you in your training bag.

Option 3
If Options 1 and 2 aren’t available for whatever reason, you can substitute a yoga mat for the rug pad listed in Option 2. Most commercial gyms have something like this lying around. It will be a bit on the wide side, but it will usually get the job done.

Option 4
There are a few companies out there that manufacture shirts with grippy sections of material. These are designed to help keep the bar secure on your back when squatting as well as keep you in place on the bench when benching. A7 is one such company, but you can simply google “bench grip shirt” or “bar grip shirt” to find other options. I don’t have any personal experience with these types of shirts, but I’ve heard excellent reviews from those I know who train with them.

Feel free to check out our video on this topic, and as always, we hope this helps you get stronger and live better!