Technique - the bench press

[Simma Park]

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1. General form concerns
   1. Distance from the rack [link 1] [link 2]
      
      
   2. Grip

      - bulldog grip [link]
      - long fingers [link]
      

   3. The scapulas [link]
      
      
   4. Bar path / arched back [link 1] [link 2]
   
   
2. Stalling/ lack of progress
   1. Rest longer between sets [link 1] [link 2]
      
      
   2. Microload [link]
      
      
   3. Eat [link]
   
   
3. Benching and back problems [link]
   
   
4. Benching and shoulder problems
   
   

   If you are not a competitive powerlifter, if you are older (whatever that means to you), and if your shoulders hurt, be aware that there is no penalty for not doing bench presses. And there may be a rather stiff penalty assessed if you continue to do them when you shouldn't. [link]

   1. Conservative approach to benching [link]
      
      
   2. Coming back from injury [link]
   
   
5. Substitutions
   1. Presses and chinups [link]
      
      
   2. Yes, we've considered weighted pushups [link]
   
   
6. Safety (don't die while benching)
   1. Instructing your spotter [link]
      
      
   2. Don't bench alone in a basement [link]
      
      
   3. Don't use collars [link]

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