September 15,2023

Why are some lifters better bench pressers than others?

Building the Bench Press

Body type plays a big role. A long torso and short arms are optimal - just the opposite for the deadlift. Lamar Gant may argue this, having held the bench press and deadlift world records at the same time, but, Lamar is the exception, not the rule.

It's important to position yourself correctly on the bench. The most common method is to keep your feet flat on the floor, arch the back to elevate your chest, clench your knees to the sides of the bench, pull your shoulder blades together, bring in lots of air, and hold your breath before taking a handout until the press is completed. Don't experiment with different grips or let strangers change your form at a meeting.

Where do you place the bar on the chest?

This must be determined individually. The elbows must be under the bar at all times. As Mike Bridges said, the forearms should remain vertical. For example, someone with long upper arms will place the bar well below the chest. This would be wrong for a lifter with short arms, because the elbows would be closer to the face than the bar, forcing the lifter to use too much delt and hardly any triceps. A high chest position for a long upper arm lifter would result in a modified triceps extension because the fists would be closer to the face than the elbows. Your forearms act like columns to hold up a bar. A vertical column is stronger than one that is tilted.

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Faqs

1. Why do some lifters naturally bench press more than others?

Body type plays a major role. Lifters with a long torso and shorter arms typically have a mechanical advantage for the bench press, while those with different proportions may need adjustments in form and technique.

2. How important is positioning on the bench?

Proper positioning is crucial on the bench. Keeping feet flat, arching the back, pulling shoulder blades together and bracing with air ensures stability and maximises pressing power while reducing injury risk.

3. Where should the bar be placed on the chest?

Bar placement depends on arm length. Lifters with long arms may need to lower the bar to maintain vertical forearms, while short-armed lifters may position it higher to use triceps effectively. The goal is to keep forearms vertical throughout the lift.

4. Can experimenting with grip or form improve performance?

No, especially in competition or serious training, stick to proven form. Changing grip or technique without guidance can reduce efficiency and increase injury risk.