(If you like, you can scroll down to the end of this article and watch a video related to this topic.)
You’re all set to bench - your grip is pronated, your shoulder blades are pinched back, and you’re driving with your legs, but you’re still forgetting one thing . . .
Find your focal point.
After you’ve unracked the bar but before starting the first rep, find a point directly above you on the ceiling and stare at that point. You now have created a “sight picture” as you can still see the barbell in your periphery even while staring at the ceiling. You’re going to recreate this picture at the end of each rep, so remind yourself that the bar needs to finish in this exact same position every single time.
Then, simply stare at that focal point during each rep and even between reps - there’s no need to introduce unnecessary variability into your benching by having to re-find the focal point before each rep, so just keep looking at it like you do in the squat. Having a stationary reference point makes for a more consistent and efficient bar path, and it makes for better balance as well (we don’t watch the bar since it’s a moving reference point).
As always, we hope this helps you get stronger and live better.
