How to Bench Press: The Definitive Guide Part 3 - THE PRESS

Summary by Krater

This video covers the unrack, descent, touch, and lockout phases of the bench press, and concludes with tips on maintaining tightness and proper bar paths for powerlifting competitions.

From the video

Answers: How do I perform the press phase of the bench press?

• bench press unrack technique
• breathing during bench press
• bench press descent and elbow tuck
• bench press touch point and bar path
• bench press lockout technique
• IPF bench depth rules

Exercises

• bench press · barbell

What it concludes

• Unrack with the triceps to maintain setup tightness and avoid dropping the chest.
• Take your breath before you unrack and before the weight bears down on you to maximize air pressure and size.
• Keep the elbows tucked slightly on the descent and flared slightly on the ascent to protect shoulder position.
• Touch the bar somewhere between the nipple line and the bottom of the center of the rib cage depending on grip width and arm length.
• Lock out with just the triceps and avoid letting shoulders follow through to maintain shoulder position for the next rep.