Ain't Nothing Worse than a Slippery Bench!
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(This is a Blast from the Past article originally posted on 09/24/21.)
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 watch our videos 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.
As always, we hope this helps you get stronger and live better!
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How to Safely Bench Press Alone!
/If you need to bench press alone, you need to do it safely, and it's very simple. Phil breaks it down in under 3 minutes.
(This is a Blast from the Past video originally published on 01/29/22.)
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What His Poor, Sad Bench Press Was Missing
/Far too many lifters don't use their legs effectively when they bench press. Do you? Find out and fix it in 2 minutes.
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5 Ways You're Ruining Your Bench Press!
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Let’s cover a few mistakes that you might be making with your bench press, and then let’s fix them fast.
Mistake #1: Wrong (or Nonexistent) Focal Point
When you bench, look at an immovable target - specifically, look directly above you at a point on the ceiling. When you start each rep, although you’re looking at the ceiling, you can still see the bar in your periphery, and the bar needs to finish in the same place in your periphery at the end of each rep. Do NOT watch the bar - it’s a moving target. Watch the ceiling.
Mistake #2: Vertical Bar Path
Do NOT bench straight down and straight back up again. “Gasp! What?! Not a vertical bar path?!” Nope, not on the bench press. The bar starts directly above the shoulders, but it touches a point on your chest a couple inches further “down the bench” (i.e., further toward your feet) - roughly the mid-sternum. Because of this, if you view the bar path from the side, it’s not completely vertical; rather, it’s a bit angled - you drive the bar both up and slightly backward.
The bar path still feels mostly vertical - it’s not a huge diagonal path - but you don’t actually bench vertically. Simply aim for the same spot on your chest each time on the descent, and then push up and back slightly on the ascent so that the bar finishes in the same spot from where it started.
Mistake #3: Lousy Shoulder Positioning
Keep your shoulders retracted (i.e., pulled or pinched back) when you bench. Make sure they are retracted before you unrack the bar and before you start the first rep, and then keep them retracted throughout each rep. You might have to re-retract them a bit before starting a rep if they slip out of place a bit during a rep or during the initial unracking process.
Having your shoulder blades retracted gives you a nice, wide base of support on the bench, and the bench isn’t all that wide in the first place, so we’d like as wide of a base as possible. Keeping them retracted allows for a more unrestricted range of motion as well, so overall, this puts your shoulders in a stronger, more stable position from which to perform the lift.
Mistake #4: Not Using Your Legs
That’s right - you need to actively use your lower body when you bench press. Your legs should help you drive up the bench (i.e., toward the direction of your head). You don’t slide in that direction since the weight of the bar will pin your shoulders into place, but you drive in that direction nonetheless. With that said, if you have a bench with a slippery surface and you find yourself actually sliding a bit, purchase a non-slip rug pad and watch the included video.
Driving with your legs (with your feet positioned in a roughly squat-width stance) gives you lateral stability, supports your arch, and makes you more rigid overall, and more rigidity is always good when moving heavy weights.
Mistake #5: Bad Leg Drive
I know - we just said to drive with your legs, and now we’re changing our minds? Not quite. Your legs should drive you up the bench (again, not literally sliding), but they should not drive your body up off of the bench. In other words, your butt needs to remain in contact with the bench itself. If your rear end comes off the bench, the rep doesn’t count, so again, make sure you are driving up the bench, not up off of the bench.
As always, we hope this helps you get stronger and live better.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)