Understanding coaching cues in the bench press can help improve your technique and ensure you’re executing the lift as efficiently as possible. Here are three key bench press cues and their meanings:
1. Chest Up
Used when an athlete's chest is dropping during the descent or they’re losing upper back tension.
Helps maintain tightness and a strong setup, ensuring the shortest possible pressing distance.
Alternative cues: "Chest High," "Meet the Bar with Your Chest."
2. Legs
Reinforces leg drive and full-body tension throughout the lift.
Athletes should push their feet into the floor and drive forcefully as they press the bar.
Lack of leg drive can cause poor bar path and limit pressing power.
Alternative cues: "Toes into Your Shoes," "Kick."
3. Over the Face
Helps correct poor bar path when an athlete presses the bar toward their feet instead of back over the shoulders.
Ensures an optimal J-curve bar path, reducing mechanical disadvantages.
Alternative cues: "Flare," "Push Toward the Rack," "Elbows."
Takeaway:
Coaching cues should be specific and meaningful to you. If one resonates, use it consistently in training to reinforce better technique and add pounds to your bench!