Bench Terminology and Execution for Dummies
By
Chris Clark
Here’s a list of some shirt benching verbiage and what they mean to your
bench:
Tucking: When bench pressing assisted, we need to tuck our elbows into
our sides on the descent. This takes some of the tension out of the chest plate
of the shirt and allows you to touch the bar at one of the highest points of
your body. Even though you’re tucking your elbows in, you still need to keep the
bar over your elbows for stability and pressing power.
Flaring (the opposite of tucking): On the ascent of the lift, you need
to flare the elbows back out to increase the tension on the chest plate of the
shirt. This creates more of a carry through effect for the shirt.
Lockout: This is simply the completion of the lift. This should happen
with the elbows out and over the neck to face area. This allows for more muscle
and shirt involvement and the ability to lockout heavier weight.
Chopping: Chopping is when you allow the bar to get behind your elbows
during the descent of the lift and hit higher on your body than at the sweet
spot. When you press, the natural tendency of the bar path is back on to your
throat. Your ability to complete the lift technically is compromised.
Dumping: Dumping is when you allow the bar to drift toward your feet
too much on the descent of the lift and it gets in front of your elbows (usually
happens when you’re struggling to touch a weight). This will either end in a
stalled lift or the weight will crush your stomach or already swollen liver.
Reaching: Reaching is when you try to touch the bar on the descent by
pushing your heels down, squeezing your butt cheeks together, and pushing your
stomach (or liver) up to meet the bar. You shorten the range of motion, which
allows you to touch a lighter weight or use a tighter shirt.
Everyone’s goal (I would imagine) is to lift the most weight possible, which
necessitates using the tightest shirt possible. Proper form, which includes
tucking, flaring, and reaching as well as proper lockout, will allow you to do
this. Record yourself on video, and learn to feel your way through this. Once
you learn the motions and the feel, you’ll exceed even your own expectations.
Chris Clark is a happily married heavy weight powerlifter from North Carolina. He
has recorded a 970-lb squat, a 675-lb bench press, and a 733-lb deadlift. He won
the 2006 WPC SHW open class in New York. He currently trains at Granite City
Barbell with Travis Mash and Chris “Ox” Mason.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
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