![]() ![]() What should I do about my back/hips cramping?.How do I choose a grip width? What are the pros and cons to each?.What should I do about elbow and shoulder pain at the bottom of the bench?.Can I maximize chest and triceps development with JUST the bench press?.Should I mix things up with incline and decline?.What about the reverse-grip bench press?.Section 4 – Common Questions/Issues and Other Miscellaneous Topics.Weakness at the very bottom of the lift.Section 4 will take the form of an FAQ, addressing issues that don’t fit neatly into the first three sections and going a bit more in-depth on topics that will be of interest to some readers, but not the majority. Section 3 will dig into the biomechanics in more depth, specifically dealing with grip width, leg drive, and bar path. Section 2 gives an overview of the lift – setup, technique, and proper execution. If you already have a pretty good grasp of that stuff, feel free to skip the first section. Section 1 covers all the necessary background in anatomy and physics (to lay the groundwork for the biomechanics that come later). Photo by Adam Palmer, 9for9 Mediaīefore we get into this, let me tell you a little bit about the flow of this guide. Almost 2/3 of respondents said the bench was their biggest source of frustration. My assumption was that people would have the easiest time with deadlifts and bench and struggle most with squats. Last year, we sent out a survey asking people what lift they struggled with the most and most wanted to improve. When someone finds out you lift weights – unless they’re a competitive strength athlete – they’re not going to ask what you squat or deadlift. ![]() ![]() Do you want to learn how to bench press, or learn how to bench better? If so, this guide will teach you everything you need to know.Įveryone wants a big bench, whether they admit it or not. ![]()
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