Bench Press: Form and Technique

Purpose: 

Bench press is used to increase pushing strength of the upper body with the main focus on increasing strength and muscle girth to the pec muscles. 

Muscles Involved:

The pectoral muscle group contains 4 muscles that include pectoralis major and minor, serratus anterior and subclavis. The anterior deltoid (front of shoulder), triceps (back of the upper arm) , trapezius muscles (located in the upper back) are also involved with the power behind the bench press. Unfortunately, muscles such as the abdominals, biceps and rotator cuff muscles (infraspinatus, surpaspinatus, subscapularis, teres minor) are often forgotten about and frequently injured with the bench press. They provide stability that is is necessary in the shoulder and trunk with this activity. 

Types of Bench Press:

• General: All bench press movements can be performed on a flat bench, incline, or decline positions. The different positions load different parts of the pec muscle group while also loading secondary movers.  
• Single arm bench press: This requires less weight but increase core activation and single arm stability. This would be performed with a dumbbell.
• Barbell: Used for increasing gross power with pushing movement. This allows you to increase load with one moving object.
• Dumbbell: Increases shoulder stability while training bilateral pec groups. Requires wrist and shoulder stability. 
• Kettlebell: Similar to a dumbbell, kettlebells adds a more dynamic load to the pressing movement of a bench press.

Technique: 

• Maintain a neutral spine by engaging the core and keeping the ribcage tucked with the feet flat on the floor.
• The back of the head, shoulder blades, gluteals and feet should remain in contact with the bench and the floor at all times during the movement to help avoid injury.
• The thumbs should be wrapped around the bar or weights and the wrist should maintain a neutral grip.
• The shoulder blades should be activity pinched together to maintain a stable shoulder
• Slowly lower the bar, weights or kettlebell towards the chest by bending the elbows and maintaining the pinch in the shoulder blades. Breath in during this portion of the exercise. Avoid arching the low back.
• Press the bar, weights or kettlebell back up by slowly straightening the elbows and engaging the pec muscles. Breath out during this movement. Do not hyperextend the elbows at end range. Also, watch for increase strain in the neck and upper trapezius muscles.

Tips: 

• Maintain back of head, shoulder blades, gluteals and feet on bench and floor at all times.
• Keep the shoulder blades pinched at all times to stabilize the shoulders
• The core should be engaged through out the entire movement to maintain neutral spine
• The weight should be appropriate that the neck can maintain a relaxed position.
• Stop and modify if there is any pain during the activity.
• If you’re new to this exercise begin light and improve form before increasing the load.

Common Errors: 

• Arching the back which is due to a disengaged core. 
• Over engaging the cervical and upper trapezius muscles (upper shoulders), which is typically from too heavy of a weight and/or poor form.
• Poor shoulder stabilization that is commonly from too heavy of a weight and/or poor form. 

Common Injuries and Pains:

• Shoulder: Poor scapular position and weakness in the rotator cuff and scapular muscles can cause rotator cuff strains and tears.
• Wrist: Weakness in the wrist stabilizers and/or poor activation with extensors and flexors while holding a barbell or dumbbell can cause strains/pain in the wrist and forearms. 
• Elbow: Poor control of movement secondary to shoulder/scapular position and a tight grip of the bar or weight can lead injuries such as tennis and golfer’s elbow. 
• Neck: Increased upper trapezius, deep neck flexor and levator scapula engagement from weakness in scapular stabilizers and/or lifting too much weight.
• Back: Back strain and pain from not maintaining a neutral spine and arching the back during the exercise. This can also be from too much weight. 

Bench Press Supplemental Exercises:

• Shoulder and Scapular Stabilization Exercises: Internal and External rotation of shoulders with bands or weights, Serratus punches and push ups, Shoulder Y, T and W’s in standing or prone with weights or bands, Rows and wall angels to name a few.
• Core Stabilization Exercises: Planks, side planks, lower abdominal strengthening progressions, Chops and lifts with weight
• **Check out Bullet Proof Shoulder and Back: Core and Stability Blogs for more instruction on above exercises. Also, subscribe to our You Tube Channel for more exercises, we are frequently adding additional exercises for all parts of the body.

Physical Therapy Intervention:

• A physical therapist (PT) is trained in rehabilitation and movement restoration. A PT will evaluate your movement patterns and perform specific special tests to isolate the reason for your individual movement abnormality. Once isolated, the PT will design a specific program to improve your mobility and strength deficits. 
• Physical therapists can facilitate increased motion with mobilizations to various joints while also freeing up soft tissue restrictions with myofascial release. Dry needling is another way a PT can reduce pain and increase range of motion and mobility. Other techniques are utilized to increase muscle activation and strengthen stabilizing muscles that are commonly overlooked at the gym. 
• Physical Therapists can help improve form and treat any injury such as neck, shoulder, wrist, elbow and back problems that resulted from the bench press. They can also demonstrate and issue supplemental exercises to improve technique and avoid injury while performing the bench press. 

Contact Us:

If you are experiencing problems as a result from the bench press or just have questions on form and injury prevention, Physical Therapy can help. Please contact the experienced physical therapists at Dynamic Physical Therapy – Chicago and Follow and Like us on Instagram and Facebook.  Also, subscribe to our You Tube Channel for the above exercises and many more!

Please call (312) 643-1555 or email info@dynamic-PT.com with any questions or to schedule your consultation today.