Bench Press Hacks/Set Up
Channel: Train And Able
Date: 2023-03-02

Here’s how to properly set up for bench press and dare I say, even some bench press hacks?

Make sure the bar is adjusted so when you lay down, your eyes are directly under the bar and with straight arms, it hits at about your wrist.

Use a grip that’s a thumb’s distance from the smooth part of the bar,

Bring your shoulders together and down to keep them stable.

Unrack the bar using only your triceps and not your shoulders.

Take a big breath in, sending the air to your belly, and squeezing your core. You can practice this using a small weight laying on your back.

Keeping the bar over you sternum, lower it to touch your chest, and press back up, all while trying to bend the bar into a circle to keep tension in the arms.

Don’t send the bar too low on the body or too close to the chin. And for the love of all you hold dear, keep your ass on the bench! This isn’t a hip thrust.

As you rack the weight, push it all the way back into the hooks and then done so you know it’s supported.

And there you have it, setting up for bench press made easy. I hope my little checklist serves you well.

Let’s have fun, work hard, get sweaty, and of course, don’t die.

I’ll see you on the next one.

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