How To Get A Huge Bench Press with Perfect Technique

About this video

• Video Title: How To Get A Huge Bench Press with Perfect Technique
• Channel: Jeff Nippard
• Speakers: Jeff Nippard
• Duration: 00:12:14

Overview

This video is the first episode of "Technique Tuesday" and focuses on the bench press exercise. It breaks down the exercise into setup and execution, detailing muscle targeting, common mistakes, and variations for powerlifting and bodybuilding. The goal is to provide a comprehensive guide for improving bench press technique to maximize strength and minimize injury risk.

Key takeaways

• Bench Press Muscles Targeted: Primary involvement includes the PEC major (sternal and clavicular heads), triceps brachii, and anterior deltoid, with a lesser role for the lats at the bottom of the movement.
• Powerlifting vs. Bodybuilding Setup: While the core setup (retracted scapula, arch, leg drive) is beneficial for both, bodybuilding variations may involve a slightly narrower grip and less extreme arch for increased range of motion, though shoulder health remains paramount.
• Execution Phases: The bench press is broken down into four phases: unrack, brace, descend, and press, each with specific cues for optimal performance and safety.
• Elbow Tuck: A slight tuck of the elbows (around 45 degrees relative to the torso) is recommended for efficiency and shoulder health, avoiding both excessive flaring and extreme tucking.
• Arch and Leg Drive: Maintaining some arch in the spine and utilizing leg drive by tucking feet behind the hips are crucial for safety, stability, and maximizing strength potential.
• Common Mistakes: Over-tucking/under-tucking elbows, benching with a flat back, and lack of leg drive are highlighted as common errors that hinder performance and increase injury risk.