The Bench Press Truth No One Told You
/
Here’s a simple tip regarding your bench press technique that - especially if you’re self-taught - you might not be aware of . . .
Retract your shoulders in the setup.
When you bench, you want your shoulders pulled back. Specifically, you want to pull them back and down (i.e., toward your rear end), but if you’re driving up the bench with your legs and properly supporting your arch by doing so, you’ll be taking care of the down aspect.
To see what this looks like in action, watch any of the short videos included in this article.
This retraction allows your shoulders to create a broader base of support on the bench, reduces the risk of shoulder impingement, and as an added bonus, shaves off the extra, unstable range of motion that is accidentally created with inefficient shoulder positioning.
Mike correctly has his shoulders protracted.
Thus, by retracting your shoulders, you create a stronger, safer, and more efficient position from which to bench.
sadly, mike does not have his shoulders retracted here and thus has a weaker and less stable position from which to bench press.
Pull your shoulders back before you unrack the bar and then keep them pulled back throughout the entire set. If you lose some retraction either during the unracking process or during a rep, make sure to re-retract them before your next rep.
Your shoulders - and your bench press PR - will thank you.
As always, we hope this helps you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)