Technique Series: Bench Press
Proper Form for Bench Press: How a Physiotherapist Can Help
The bench press is a classic strength exercise that targets the chest, shoulders, and triceps. It's a staple in many workout routines, especially for building upper body strength. However, without proper form, the bench press can lead to shoulder, elbow, or even lower back injuries. Maintaining correct technique is essential for both safety and efficiency. A physiotherapist can help you improve your form and ensure that you're pressing safely and effectively.
Proper Bench Press Form
Here are the key steps to performing a bench press with correct form:
Set-Up: Lie flat on the bench with your feet firmly planted on the floor. Your eyes should be directly beneath the barbell. Maintain a slight arch in your lower back, ensuring your upper back and shoulders are firmly pressed into the bench. This provides stability and helps you lift more effectively.
Grip the Bar: Grip the bar slightly wider than shoulder-width apart, with your palms facing forward. Your wrists should remain straight, and the bar should be positioned over the middle of your chest. This helps engage your chest muscles while reducing strain on your shoulders.
Unrack the Bar: Take a deep breath, brace your core, and press the bar off the rack. Keep your arms locked out and your shoulders tight. Lower the bar in a controlled manner, keeping your elbows at about a 45-degree angle from your torso. The bar should come down to touch the middle of your chest, not your neck or upper chest.
Press the Bar: Once the bar touches your chest, drive your feet into the ground, engage your core, and press the bar back up in a straight line until your arms are fully extended. Avoid flaring your elbows outward or lifting your hips off the bench, as this can place unnecessary strain on your shoulders and lower back.
Breathing: Remember to exhale as you press the bar upwards and inhale as you lower it. Proper breathing helps stabilise your body and provides power during the lift.
How a Physiotherapist Can Help
A physiotherapist can assess your bench press technique and identify any movement patterns or muscular imbalances that may increase your risk of injury. They can help improve your shoulder mobility, core stability, and chest activation to optimise your form.
For those with pre-existing shoulder or elbow pain, a physiotherapist can modify the bench press technique to reduce strain on these joints. This might include changing the grip width, adjusting the bar path, or reducing the range of motion until you build strength.
Additionally, they can design specific exercises to strengthen supporting muscles, like the rotator cuff and scapular stabilisers, which are crucial for shoulder health. This tailored approach can enhance your performance and help you achieve your strength goals without compromising your joints.
Conclusion
The bench press is a powerful exercise, but improper form can lead to injury. Working with a physiotherapist can help you refine your technique, address any weaknesses, and keep you lifting safely and effectively, so you can continue making progress in your fitness journey.
