How to Bench Press: The Definitive Guide Part 2 - THE SETUP

Summary by Krater

This video provides a comprehensive guide on how to set up for the bench press, covering grip width, grip styles, upper back retraction and depression, the arch, foot placement, and leg drive.

From the video

Answers: How do I set up for the bench press?

• bench press setup
• grip width variations
• grip styles
• shoulder blade retraction and depression
• bench arch
• foot placement
• leg drive

Exercises

• bench press · barbell

What it concludes

• Your grip width is determined by personal preference, comfort, and feeling strong.
• Thumbless grips are dangerous and can allow a loaded bar to roll out of your hands.
• Arching tilts the rib cage up and puts shoulders in a stable position for pressing.
• Setting feet up on the end of the bench is disallowed in IPF competition.
• Continuous leg drive applies pressure from feet to head throughout the lift, whereas jolt leg drive applies partial tension before ramping up to 100%.