Getting Back to the Basics: The Bench Press

How many times have you heard someone ask “How much do you bench?”. The bench press is commonly used as a marker of strength and is one of the most popular exercises out there because it looks cool and seems relatively easy to do. However, it is one of the most misunderstood exercises out there. “I’ll just lie down and push this bar up with my arms, how hard can that be?” is probably what you’re thinking. For most people, this is exactly what they do. However, the bench press is just as technical as the squat or the deadlift. Learning how to bench press properly can mean the difference between doing one of the most beneficial upper body exercises for size and strength or benching the same weight forever and tearing something in your shoulder. 

We’re going to go over some of the basic technique principles of the bench press so you can move more weight and stay injury free. The most important thing to note about the bench press is that it is not just a chest/ shoulder/arm exercise. If you bench properly, you should actually be using your whole body.

Coach Bryan spots an athlete on floor pressing. Though floor pressing is a variation of bench press, some of the same rules apply.

Let’s start at the top. Your back and shoulders should be squeezed together like you’re doing a lat pull-down. You should actually use your back to stabilize the bar as you lower it and keep your chest up  to meet the bar. Do not drop the bar on your chest and assume you’ll be able to push it back up from there.  Make sure you touch your chest with the bar. This seems obvious but many people seem to think they only need to bring the bar halfway down for it to constitute as a bench press.  There should be a natural curve in your back. That means you’re not pushing your back down into the bench and also not trying to create a huge arch. That is a more advanced move. One of the most important parts of the bench press actually involves your legs. You want to plant your feet in the ground and push the ground away from you to create leg drive. Using your legs will produce more force through your arms to push the bar away. So, we’ve covered some of the basics on how to make the bench press safer and more effective. 

What if you have a pre-existing shoulder injury? Do you need to bench to get the benefit? Of course not. There are plenty of alternatives for those who can not comfortably bench press. Try a swiss bar or dumbbells with a neutral grip. The swiss bar has bars running parallel to each other with allows you to maintain a neutral grip (palms facing each other) which many people find to be more comfortable for their shoulders while still getting the benefit of a bench press. 

Getting back to basics in the weight room means doing things correctly within the context of the weight room itself, such as performing lifts correctly and in a fashion that is both beneficial, safe, and will keep you racing towards your goals. This article reviews the basic technique points of the bench press to help you get the most bang for your buck with this difficult exercise. 

Strength and Conditioning for Combat Athletes

There are a lot of individuals involved in combat sports who think that in order to get better at it, they just need to do more of the sport. In essence, this is correct. Working on sport specific technique is the best way to improve, but having a solid strength and conditioning program is equally important and should not be ignored. This aspect of training for competition is oftentimes what separates the good athletes from the great.

Two Brazilian Jiu Jitsu Athletes perform partner planks

Why is strength training so important for combat sports? Being technically skilled is great but if you don’t have a solid basis of strength, you will never reach your potential. If two guys weigh the same and have the same skill level who do you think will win- the stronger or weaker guy?Strength training makes you more powerful. Ask anyone in a combat sport if being explosive and powerful is an asset and no one will say “no”. 

Strength training decreases the risk of injury and combat sport athletes are prone to some of the worst injuries. The more durable you are as an athlete, the better you will be and the more likely you are to improve longevity and compete for a longer period of time. It will help build up areas that, if left untrained, would become plagued with injury: knees, necks, etc.

Conditioning should be based on the sport. For example, five minutes of rolling in Jiu Jitsu is comprised of quick bursts of action interspersed with periods of lower intensity. Your body must be able to handle five minutes of non-stop moving including bouts of high intensity action. Therefore, conditioning should mimic that. That’s why implements like prowlers and sandbags are great for combat athletes- they mimic conditioning against a heavy load (your opponent).

Strength training should mimic the sport as well. For our Jiu Jitsu athletes, we do a lot of grip work to enhance their grip on the gi, neck work to prevent injuries, and we work on hip strength since it’s crucial to a number of positions you could find yourself in. Training revolves around heavy squats, pulling, and pushing to get our athletes ready for the mats. 

Strength and conditioning training is not only crucial for stronger, more powerful, and healthier athletes but it’s also important that your strength and conditioning training is specific to your sport. If you are a combat athlete, your strength and conditioning program would look drastically different than that of a soccer or basketball player, but the most important thing is that you understand the importance of having one in the first place.