I was at the 20th annual Pittsburgh Monster Meet today. My old training partner Mike Barravecchio has run this non-sanctioned push/pull for the last 20 years and I stopped by in to see him because, supposedly, this is is his last year hosting it! I offered to take it over for him because it's always been a great meet for beginners and veterans alike.
Being a push/pull, there were A LOT of benchers. Young. Old. Experienced. Inexperienced. You name it. And here's what I noticed- almost everyone fucked up at least one of the following things...
#1 Grip width
When most people first start training, they think wider is better- and it is. You're able to generate a little more leverage (aka more room to get under the bar- see #3 for more detail). But what that leads to is a lack of development in the triceps, and a dependence on that leverage. Those lifters never learn to generate a lot of pressing power, unless they check their ego and throw in something like a floor press or some other variation that removes their advantage. And let's be honest, if you're only benching you have a massive ego and there's no room for benching less weight, ever.
The fix- Commit to a more narrow grip (think 2-3 finger widths inside of where you are now) for at least six months and see what happens. I'll bet you your triceps get stronger, and when you move your grip out you'll be stronger.
#2 Wrist angle
This one grinds my gears because people refuse to fix it and it's an easy way to get a few extra pounds (or more) out of your bench immediately. Go watch a big bencher on youtube or IG and WATCH THEIR WRISTS. Then go watch your bench. Are your wrists directly in line with the bar (meaning knuckles toward the ceiling) allowing that bar to sit directly over the elbow? Or is your wrist cocked back leaving the bar behind your elbow? Don't lie to yourself.
The fix- START OVER. Take the bar out. Line your pinky knuckle (specifically) toward the ceiling. *Here is the important one- Feel the pressure of the bar on the outside of your palm, trying to crush the bar with your pinky.* This will help you keep the bar in line with your elbow. Finally, when you start the descent, think about benching the bar with your elbows.
#3 Bar path
My favorite explanation of this was by Kaz at one of the SWIS seminars. The bench press has three parts. I can't find the exact video he used to explain it, but picture this. The press- right off your chest. The flare- where you transition. And the finish- where your triceps and front delts finish the weight. This does two things..
1. Increases your leverage. Picture the bar path of a squat and deadlift- what do you see? The bar should move straight, right? Here's where you should take it a step further- why is it straight? Shorter distance- yes. BUT what about leverage? It allows your hips to get under the bar- like a big wedge driving under the weight to raise it. Well we can't do that in the bench because we're lying down. So where does our leverage come from- OUR BAR PATH. Touching below your pecs (for most lifters) and finishing over your face is the easiest way to gain some leverage in your bench.
"I can't bench 900lbs but I can get under 900lbs." - Donnie Thompson and I have had this conversation on multiple occasions.
2. Allows you to use your lats properly. Your lats will essentially take care of this bar path if you use them correctly. It's hard to touch too high or too low if your lats are engaged.
The fix- Learn to use your lats in your pressing. There are many ways to do this, and I will follow this article with some examples. Film your bench from the side and notice your bar path- if you're pressing in a straight line you're leaving some meat on the bone.