Key Concepts:
Where to Touch the Bar on Your Chest:
Wider grip → Higher touch → More elbow flare (engages more pecs and shoulders).
Closer grip → Lower touch → More elbow tuck (emphasizes triceps).
The goal is to keep the bar stacked over the wrist, and the wrist over the elbow at the bottom of the lift.
Breathing for Stability:
Take a big breath in before lowering the bar, expanding the chest and bracing for maximum stability.
Hold your breath throughout the press and exhale at the top of the lift.
Avoid breathing out while pressing—this reduces tension and stability.
Keeping Your Chest High:
Stay on your traps by using a tight upper back setup (refer to Bench Pillar #2).
As you lower the bar, reach your chest up toward the bar to maintain an efficient pressing position.
Be mindful of head position—lifting your head off the bench can cause your chest to drop, increasing bar path distance and reducing tension.
Takeaway:
Dialing in proper bar placement, breathing mechanics, and chest position will improve pressing efficiency, reduce unnecessary strain, and help you maintain a stable and powerful bench press.
