Key Variations to Improve Every Phase of Your Lift
Table of Contents
Introduction
Importance of Addressing Bench Press Weaknesses
Overview of Key Variations
Difficulty Pushing the Bar Off the Chest (Initial Press)
Mechanisms Behind Struggling at the Bottom
Paused Bench Press
Floor Press
Difficulty Locking Out the Bar (Top of the Lift)
Mechanisms Behind Struggling at Lockout
Close-Grip Bench Press
Board Press
Grip Failure (Barbell Slipping or Losing Control)
Mechanisms Behind Grip Failure
Fat Bar Bench Press
Dead Stop Bench Press
Elbows Flaring or Lack of Shoulder Stability
Mechanisms Behind Elbow and Shoulder Issues
Scapular Retraction Drills
Neutral Grip Bench Press
Head Coming Off the Bench
Mechanisms Behind Head Lifting Off the Bench
Feet-Elevated Bench Press
Spinal Alignment Drills
Conclusion
Recap of Key Variations to Improve Each Phase
Long-Term Benefits of Implementing These Variations
Final Thoughts on Building a Stronger Bench Press
The bench press is, of course, a critical exercise in powerlifting, known for building upper body power, strength, and muscle mass. However, it can be frustrating when you struggle with specific phases of the lift, whether it's pressing the bar off your chest, locking out at the top, or dealing with issues like grip failure and head lifting. These challenges are common, but they’re not insurmountable.
In this article, we’ll break down some of the most frequent bench press struggles, explain the mechanisms behind them, and offer key variations and drills to overcome these obstacles. By addressing weaknesses in each phase of the lift, you can enhance your performance and keep progressing toward your goals.
1. Difficulty Pushing the Bar Off the Chest (Initial Press)
Mechanisms:
Struggling to push the bar off your chest often arises weakness in pec minor, triceps, or front deltoids. It can also be a result of poor body positioning, lack of tightness, or failure to engage the proper muscle groups.
Bench Press Variations to Overcome This:
Paused Bench Press:
Why it helps: The pause at the bottom eliminates any momentum, forcing you to press the bar purely from a dead stop. This helps strengthen the chest, triceps, and shoulders at the bottom of the lift.
How to do it: Lower the bar to your chest and pause for 1-2 seconds before pressing it back up. Focus on keeping your feet planted and engaging your whole body for maximum tightness.
Focus: The pause forces you to fully engage the chest and triceps, while preventing any bouncing or reliance on momentum, which improves starting strength off the chest.
Floor Press:
Why it helps: The floor press removes the stretch reflex at the bottom of the lift by stopping the barbell just above the floor, focusing on triceps and chest. It helps build strength at the bottom, making the transition from chest to lockout easier.
How to do it: Lie flat on the floor and press the barbell from the ground. The bar should stop when your upper arms touch the floor, and then you press it back up from there.
Focus: This variation helps strengthen the triceps and chest while reinforcing proper technique during the pressing phase, specifically at the bottom of the lift.
2. Difficulty Locking Out the Bar (Top of the Lift)
Mechanisms:
Lockout issues often stem from weak triceps, poor shoulder stability, or insufficient drive through the elbows. If your triceps are underdeveloped or you lack the necessary stability at the top, the bar may struggle to lock out.
Bench Press Variations to Overcome This:
Close-Grip Bench Press:
Why it helps: The close-grip bench press shifts more of the workload to the triceps, which are critical for locking out at the top of the lift.
How to do it: Position your hands shoulder-width apart or slightly narrower on the barbell. Lower the bar and press it back up, focusing on driving through your triceps to lock out at the top.
Focus: This variation isolates the triceps more than a standard grip, helping to build the strength needed for the lockout portion of the lift.
Board Press:
Why it helps: The board press reduces the range of motion and focuses on strengthening the lockout phase. By pressing from a slightly higher position, it allows you to focus specifically on the top portion of the lift.
How to do it: Place a board (usually 2-3 inches thick) on your chest while lying on the bench. Lower the bar to rest on the board, pause briefly, and then press the bar back up.
Focus: The board press isolates the triceps and shoulders, strengthening the muscles responsible for the lockout phase and helping you finish your bench press with more power.
3. Grip Failure (Barbell Slipping out of Hands)
Mechanisms:
Grip failure happens when your hands or forearms aren’t strong enough to maintain a firm hold on the bar. This is often an issue with heavy lifts or when you haven’t properly conditioned your grip strength.
Bench Press Variations to Overcome This:
Fat Bar Bench Press:
Why it helps: A fat bar increases the difficulty of the lift by making it harder to grip, which challenges your forearms and hand strength.
How to do it: Use a thicker barbell (fat bar) to perform your bench press. The larger diameter forces your forearms and hands to work harder to hold onto the bar.
Focus: Focus on keeping your grip tight throughout the movement. By improving your grip strength, you'll prevent the bar from slipping during heavy presses.
Dead Stop Bench Press:
Why it helps: The dead stop bench press requires you to reset the bar on safety pins or blocks after each rep, eliminating any momentum. This variation forces you to focus on tightness, stability, and grip control from the very bottom.
How to do it: Set the barbell on safety pins or blocks at the bottom of the lift. Press the bar from a complete stop after each rep, resetting it fully on the pins.
Focus: This variation helps improve grip control while also building power at the bottom of the press, teaching you to engage your lats and upper back for better control.
4. Elbows Flaring
Mechanisms:
Elbows flaring out during the bench press happens when the lats aren't properly engaged and the anterior deltoid and pec minor pull the glenohumeral joint out of proper alignment.
Bench Press Variations to Overcome This:
Scapular Retraction Drills:
Why it helps: Retracting the scapulae (pulling the shoulder blades together) stabilizes the shoulders and engages the lats, creating a strong base for the press. It also keeps the elbows in a better position, reducing strain on the shoulders.
How to do it: Before each rep, focus on retracting your scapulae and driving them down and back. This will create a stable base and improve pressing mechanics.
Focus: Engage the lats and keep the scapulae retracted and depressed throughout the lift. This provides better control and reduces the likelihood of shoulder injury.
Neutral Grip Bench Press:
Why it helps: The neutral grip (palms facing each other) reduces the stress on the shoulders and encourages a more stable pressing motion. It’s especially beneficial for individuals with shoulder issues or discomfort during the traditional bench press.
How to do it: How to do it: Use a neutral grip barbell or dumbbells, pressing the weight in a vertical line directly above your chest. This reduces strain on the shoulders and helps improve stability.
Focus: The neutral grip helps keep the elbows in a more natural position, promoting shoulder health and providing a more stable base for the press.
Stay tuned for my upcoming post about elbow pain while benching!
5. Head Coming Off the Bench
Mechanisms:
The head coming off the bench during the press is often a sign of excessive arching or poor engagement in the lower body. This movement reduces stability and may lead to discomfort in the neck or back.
Bench Press Variations to Overcome This:
Feet-Elevated Bench Press:
Why it helps: Elevating your feet forces you to engage your core and lower body more effectively. By keeping your body tight, you reduce the likelihood of your head coming off the bench during the lift.
How to do it: Perform your bench press with your feet elevated on a bench or platform. This creates a more stable position and forces you to maintain better alignment throughout the lift.
Focus: Keep your core tight and your lower body engaged throughout the press to maintain full-body stability and prevent the head from lifting off the bench.
Spinal Alignment Drills:
Why it helps: Focusing on proper spinal alignment ensures you keep your head, neck, and back in a stable position. This helps you maintain contact with the bench and prevents unnecessary movements.
How to do it: Before each rep, actively press your lower back into the bench and focus on keeping your neck neutral. Maintain this position throughout the lift, ensuring that your head stays on the bench.
Focus: Proper spinal alignment and core engagement prevent unnecessary arching and help maintain stability, ensuring that your head stays in contact with the bench throughout the press.
Conclusion
The bench press is an incredibly powerful movement, but it’s easy to run into sticking points or technique issues along the way. Whether you're struggling to push the bar off your chest, lock out at the top, or dealing with grip strength or head positioning, the right variations can help you overcome these obstacles and build a stronger, more effective press.
Incorporating these variations into your training will address weaknesses at every stage of the lift, improve your technique, and ultimately increase your pressing power. By focusing on the specific mechanisms behind your bench press struggles, you’ll not only lift more weight, but do so with better form and less risk of injury.
As always, a qualified set of eyes can help you identify the weakness, imbalances, and improper movement patterns that are holding you back. Schedule an assessment today if you're in need of a little extra help!
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