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5 Ways To INCREASE Your Bench Press

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Bench Press Technique for Powerlifting

Powerlifting , Training. TAGS: physics , study , science , powerlifting , bench press. However, the conclusion is entirely wrong. Old dogma dies hard, so let me explain why I think this conclusion isn't based in physics and our science in general. We will keep it as straightforward and relevant as we can. First, we have to calculate our force.

As you can see in the example below, a bar finishing at position A or B has the same total distance if they have the same starting position. To say that there isn't any f orce in the horizontal plane isn't accurate. However, by doing the vector analysis, you will find these forces insignificant for calculation purposes. So we will leave them alone.

Bench press: make it work for you | Peak Performance

We need to think about ways we can reduce the work if we're going to be more efficient and hopefully improve the lift. This l aw can easily be demonstrated if you've ever done pin presses versus hanging a bar suspended to the same height.


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This can also help with areas of the lift where your force output is decreased due to biomechanical leverages. How does that possibly work? It actually reduces the required force to lift the bar through mechanical advantage. It may seem counter-intuitive, but it works.

Bench Press Grip

Although not entirely accurate, you can visualize it as lifting the weight with a longer lever. The force you need to apply is reduced, but you must move the lever in a longer range of motion.

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A number of powerlifting groups and bench press specialists utilize techniques that take advantage of these principles. Although using a bench press shirt allows you more opportunity to take advantage of these leverages by exaggerating some of the dynamics, it still applies to raw benching as well. Even back in the s, you found people analyzing the bench press groove and seeing results from these methods as noted in the following figure from an unverified research article:. Bar paths B and C represent those of Bridges and Kazmaier respectively, two elite powerlifters, while A represents a novice lifter.

The intent of this article was to only take a quick look at the physics of the bench press and not be a 'how to' article on bench press technique. However, I will discuss a few common bench press techniques and their impacts all letters refer to the diagram below. Article metrics information Disclaimer for citing articles. Login options Log in. Username Password Forgot password? Shibboleth OpenAthens. Restore content access Restore content access for purchases made as guest.

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