Bench Technique: Should You Follow The Bar With Your Eyes?

Around 2 years ago I got a story question on if you should follow the bar with your eyes while benching. And it kind of hit me that I had never thought about that before, and I immediately went down to my home gym to see what I did personally. It became immediately apparent that 1.) I had never once accounted for this variable and 2.) it can be a very important variable, as the decision to follow or not follow the bar can have a notable impact on your head position. In my latest KZbin video, I do a short and simple rundown of this topic and what you need to account for. I cover the benefits of following the bar with your eyes, but also the detriment of doing so if you have a lower arch and longer range of motion. To some, like myself 2 years ago, this may be something you've never really thought about before and could have an immediate impact on your bench technique.
#benchpress #benchpresstechnique #benchpressform #powerlifting #powerliftingtechnique #bench #benchpressgrip #benchpresssetup
#powerliftingcoaching #benchpresstips #benchtechnique #powerliftingnow
Subscribe to Powerlifting Now: powerlifting-now.com/
Instagram: / prs_performance
Website: prsontheplatform.com/

[@goldchalice]

I close my eyes and just pray

[@PRsPerformance]

Sounds like the best plan

[@mike-litoris]

Based

[@prateekkulkarni9617]

Same here....I pray harder if the bar stops going up mid lift and starts descending 😂

[@ulfang]

You are killing us with that upload frequency Steve! My old coach always told me to look to the ceiling while benching but it never felt right to me. I have a barrel chest + short arms, so that might be why it just feels right to follow the bar.

[@PRsPerformance]

Uploads every month still on PN though 😉. Just haven’t had anything I thought was worthy to make a video on recently, but have some topics ready for the next couple months.

[@Chadlynx]

Agreed. If you can look with your eyes and not your head there's literally no downside to looking at the bar. It's free feedback. Especially considering how unathletic/uncoordinated most powerlifters are, relying on just proprioception probably isn't optimal. Additional feedback is likely to help.

[@OneDerscoreOneder]

Facts facts facts.

[@samuelwallace6378]

Agree

[@PRsPerformance]

Sight is incredibly useful for balance/stability, so might as well use it if it doesn't cause any negative effects, as mentioned.

[@comically_large_chungus]

I don't really think about following the bar too much. I definitely don't look at it when it's on my chest

[@PRsPerformance]

As mentioned, likely the majority of people should not follow the bar

[@martinnorberg7940]

This is mentioned in Starting Strength iirc. Bringing back the boomer cues

[@PRsPerformance]

I believe they state to never look at the bar though, which I wouldn’t agree with

[@drinkinouttacups2665]

Their eyes were watching bench

[@PRsPerformance]

They are always watching

[@PaigeYesLee]

Thank You Sir 😊

[@PRsPerformance]

Welcome!

[@StephColbertsonStrength]

I coach mostly new lifters. I’ve been telling them to not watch the bar for a while now. Definitely the first video I’ve seen talking about it. My thought process was more about feeling the movement - similar to why we shouldn’t watch our squat in the mirror.

[@johnno8586]

What’s your rationale to not look at a mirror when you’re squatting other than the fact comp doesn’t have a mirror?

[@PRsPerformance]

I’d probably argue looking in the mirror on squat is a little different though than looking at the bar on bench for 3 main reasons 1.) You don’t have mirror in competition, but you can look at the bar on bench in competition and 2.) a mirror is reverse, so it can be confusing and 3.) On squat, you do not want to be changing head position and gaze throughout the movement, and watching yourself in the mirror likely creates consistent movement of your gaze. Looking at the bar IMO is more like looking at your feet during your squat walkout. It can be helpful because that visual can help with proprioception. The single biggest thing though is you don’t have a mirror in competition, so you have to be used to not having that in front of you for the reasons you said.

[@StephColbertsonStrength]

@@johnno8586 the way a movement feels is going to be more reliable and the feedback for which is instant. Same reason we might use a tempo or a pause to help with technique, because the feedback of how it feels gives our body a chance to adjust.

[@StephColbertsonStrength]

@@PRsPerformance certainly agree it’s not exactly the same thing. But walking out is a good comparison. Also something I suggest new lifters try - walking out without watching their feet. Mostly in the case of they’re unsure where to place their feet. I feel that where you land naturally is likely where you should be. I think there’s more value in not watching a squat in a mirror beyond the reasons you gave. Feedback for how a squat feels is instantaneous. It’s also more accurate and reliable. I’ve had so many squats that feel different or way off, yet on video, they look the same.

[@preventionalasante3209]

I look right above me, and never move my eyes, i found my bar path is way better than watching front of me

[@PRsPerformance]

🫡

[@yungturtz6234]

great vid steve.. why do i feel like that IG question was from myself haha

[@PRsPerformance]

If you asked that, it may just have been haha

[@mike-litoris]

6"7 here. You lost me at "short range of motion" ^^

[@PRsPerformance]

😂😂😂

[@wilsonman8661]

hah my first instinct was it's probably irrelevant unless it changes your head position, so I'm going to give myself a pat on the back. I am curious now to see where my eyes actually go.

[@PRsPerformance]

Surprise will be that you find out you actually keep your eyes closed

[@wilsonman8661]

Turns out I've been watching the back of my eyelids this whole time. 😢

[@Jackpriv792]

Thoughts on starting strength? Is it outdated?

[@PRsPerformance]

Outdated, but not bad for beginners

[@operationtruth288]

Following the bar is the correct way to bench press. Arching the back is a Terrible way to BP.

[@PRsPerformance]

You should start a KZbin channel