Bench Press – Old Techniques, NEW PRs

When it comes to building a stronger, more muscular chest, few exercises are as effective as the bench press. However, with so many variations and techniques to choose from, it can be challenging to know where to start. In this article, we will discuss why sticking to old school basics when it comes to the bench press can lead to incredible gains.

The fundamentals of the bench press include proper foot placement, leg drive, hip and core engagement, a slight back arch, a full thumb-over-bar grip, and the proper bar path. These elements work together to create a powerful, full-body movement that targets the chest, shoulders, and triceps.

To begin, plant your feet firmly on the ground and create a stable base. Engage your legs by driving your heels into the floor, which will help you generate power and maintain proper form. Tighten your core and engage your glutes and hips, which will provide additional stability and help you maintain proper body position throughout the lift.

When it comes to grip, a full thumb-over-bar grip is essential. This grip will allow you to generate more power and control the bar throughout the lift. Make sure to keep your wrists straight and in line with your forearms to reduce the risk of injury.

Once you have established proper form and grip, it’s time to take the bar off the rack. Use your legs and core to maintain stability and control as you lift the bar off the rack. Your elbows should be tucked in slightly, and the bar should be positioned over your mid-chest.

As you begin the descent, focus on pulling the bar down towards your chest while simultaneously squeezing your shoulder blades together. This will engage your lats and help you maintain proper form throughout the lift. As you push the bar up, try to bend the bar in half with your hands, which will help engage your chest and shoulders even further.

By sticking to these old school bench press basics, you can build a foundation of strength and power that will lead to incredible gains. Whether you are a beginner or an experienced lifter, these fundamental techniques will help you maximize your results and achieve your fitness goals. So, the next time you hit the gym, focus on the basics and watch as your bench press numbers soar to new heights.