In-Depth Bench Technique: The Setup, Descent, Pause, and Press

The bench press has multiple phases within the movement, and in my latest KZbin video I break down every aspect of each phase to create the optimal bench press technique.
During the setup, I show how we should grip the bar to create better force transfer from the forearm through the wrist to the bar. I look at how elevation creates depression, and how cueing excessive depression can be of detriment. And unlike how we brace on squat and deadlift, I cover how we inhale to expand the ribcage on the bench press to create a "barrel chest" position. There's even more with the setup though, and that includes the importance of the obliques and how they control the ribcage and increase serratus activation. As well as why you actually can lock your elbows no matter how much you say you can't, and how over-retracting is leading to your soft elbow position.
For the descent, I break down how the bottom outside of our palm is the "mid foot" of our bench press, and how to control the bar through the proper center of gravity. I bust the myth of "bending the bar" and how we should keep a stacked forearm position under the bar instead through cues such as "break at the elbows" and "drop the elbows to the floor". As well as explain why we want to bias away from the anterior deltoid as much as possible.
As we come to the pause, I explain how to use leg drive to elevate the rib cage and chest to "stop the bar", rather than pulling the bar down to you. Soft touch vs. a sink method pause is a debate between many powerlifters, and I detail why I prefer a soft touch bench press and how that will lead to more control and faster press commands come competition time. And lastly, I explain how 3 of my lifters have torn their pecs prior to working with me, and how all 3 of these linked back to the sink and heave method on bench press.
We finish with the press, and honestly that is fairly simple. If everything prior was correct and we loaded tension on the primary movers, the press is just an expression of that built up tension. But, what about "pressing the bar back"? Unfortunately I think your coach yelling back, back, back, back during your 3rd attempt at a meet probably isn't doing much, and rather you should fix the setup, descent, and pause instead.
And lastly, I cover some universal quick tips for bench press training that I believe will benefit any lifter in improving their training for the better.
Needless to say, I packed a lot of info into this video and hope to make you all better bench pressers because of it!
#benchpress #powerliftingtechnique #benchpresstechnique #powerlifting #powerliftingcoach #benchpressform #powerliftingform #benchpresssetup #benchpresstips #bench #benchtechnique #benchform #benchpressarch
Article of Lat Involvement: www.strongerbyscience.com/lat....
Timestamps
Biomechanics of Primary Movers: 1:11
The Setup: 9:13
The Descent: 26:25
The Pause: 33:38
The Press: 40:45
Bench Press Tips: 45:28
Instagram: / prs_performance
Website: prsontheplatform.com/

[@zansomrak2206]

I learned more in this video than in the last 50 videos and articles I've read/watched. Also super comprehensive! Keep it up man

[@PRsPerformance]

That's awesome, glad it helped so much!

[@oswelds]

Its pretty incredible how you see bench world record holders teach and show a fundamental misunderstanding of leg drive and lat function. This guy knows his stuff.

[@PRsPerformance]

Thank you!

[@danieljahn2027]

So glad Sean shouted out your channel. This is the best bench video I’ve ever seen. And I’ve watched over 30. Thank you!

[@PRsPerformance]

High praise, really appreciate it and thanks for checking out the channel!

[@MrSHOT321]

You prob won’t see this but these cues are essentially the opposite of how I was taught to bench and today is the first day Ive been able to bench without my usual nagging left shoulder pain and I felt so much stronger, thank you so much man

[@PRsPerformance]

You’re welcome, great to hear!

[@ccdm59]

This breaks down the bench in so ways that I had never considered. Super valuable stuff, I feel like I have learned more about the powerlifting movements in the past few minutes than I have in the past few years. Incredible amount of content put together really well. This is really helpful both as an athlete and a coach, keep it coming man!

[@PRsPerformance]

That's awesome man, great to hear how much this video helped! Hopefully some new PRs soon!

[@dylanmcfarling2033]

This is the best video on the bench press I’ve ever seen. Excellent breakdown, very well detailed and very well reasoned!

[@PRsPerformance]

Thank you!!

[@and0o]

So informative and presented eloquently!

[@PRsPerformance]

thank you!

[@keviny6706]

I've been bench pressing for years and I found this video super useful. Thanks for breaking things down in an easy to understand way...much appreciated!

[@PRsPerformance]

You're welcome, glad it helped!!

[@chunky956]

Greatest video of all time thank you !

[@PRsPerformance]

You’re welcome!

[@famualum7777]

Awesome video

[@PRsPerformance]

Thank you!

[@harrisonthornburg8403]

This video is mind blowing

[@PRsPerformance]

Thank you!

[@alvinleyenda2689]

This has calmed my overthinking about upper back positioning, and I think may be the solution to my anterior shoulder pain, specially the no overretraction and overdepression, rather create "depression and retraction" through upper back extension, and locking the elbows, Brother, Thank you, everything makes more sense now

[@PRsPerformance]

You're welcome, hope this helps get your bench moving in the right direction!

[@HailofThorns]

I've seen this video like 15 times and I still come back to watch it when I forget my cues hahaha

[@PRsPerformance]

haha that's awesome man, means a lot that its helped that much!

[@mediumsizedgrape]

this is an incredibly useful video. Every point makes sense. thank you.

[@PRsPerformance]

Glad it was helpful!

[@shehzoremangi9940]

I rarely comment on a video but damn this is pure gold and all for free. Hats off to you

[@PRsPerformance]

Thank you!

[@enzolcvvr6112]

we want more of that gold produce keep the good work on that channel ! love you

[@PRsPerformance]

Thank you!

[@jeffriggins9106]

For a new lifter that was solid information. Kept wondering about all this retraction stuff and wondering how the hell I'm supposed to retract through the damn bench. Great stuff.

[@PRsPerformance]

Thanks man, glad it helped!

[@MrDillonjensen]

Thank you so much for what you do.

[@PRsPerformance]

You're welcome, glad you enjoyed!

[@arafatakef8177]

Amazing 🥺

[@PRsPerformance]

Thank you!

[@Egoliftdaily]

Great tutorial, boss. The explanation of bench biomechanics especially is unique to this tutorial. Thanks.

[@PRsPerformance]

Glad you enjoyed it!

[@jontsang3]

I needed this bench guide like 15 years ago

[@PRsPerformance]

I also wish I knew all this 15 years ago haha. Would have saved me years and years of doing it wrong myself!

[@Zooky424]

Great video! I've been lifting for 20 years and it's crazy how many myths/misconceptions you debunk.

[@PRsPerformance]

Most of the general knowledge passed down was from heavyweight men who were on steroids and competed equipped. Considering that is like 1% of the powerlifting population, if that, its crazy that 99% of the information that we used for so long came from that demographic.

[@howardnguyenx]

I admire the way you share your workout knowledge in your videos. It's simple, but it comes from the enthusiasm of your heart. There are no effects; you focus on details. It is enough. Hopefully next time you will make a video comparing breathing and bracing between squats, deadlifts, and bench presses. as well as the right direction for breathing and bracing. Continue your great work.

[@PRsPerformance]

Thank you! And I have a whole video about that for squat, it’s one the first videos I did.

[@thanhnamvo1629]

very good!!!

[@PRsPerformance]

Thank you!

[@YongCyrus]

This vid has helped so much going try it next bench session!!

[@PRsPerformance]

Great to hear!

[@rajatrawat359]

Still watching the video but couldn't keep myself from commenting away. This video can be considered as the most comprehensive guide for Raw Bench Press. Thank you so much, I have national championship next month.. Will focus on these important queues.

[@PRsPerformance]

Thank you, hope this leads to a nice bench PR at Nats!!

[@dakotahrivers6640]

I can't stress how much the deep dives you do are helping me prepare for my first meet in a few months. I'm not a super experienced lifter, and i can't afford a coach or any kind of training, so i'm having to learn all on my own, and your channel has become my essential resource for learning powerlifting. Thank you for this!

[@PRsPerformance]

Well kudos to you for really taking the time to learn, and glad I could help!

[@jamesthejim]

Me too!

[@NoahHornberger]

one cue that came to me while pressing was to find my window pane on the way down and then slightly break the window on the way up. That keeps a tight vertical decent. Then you feel the bottom of the rectangle in the low position and power through up and through that window. The geometry of it really helps me when I think of it as a flat plane, that I then break with my slight j curve on the way up. It feels great to press that way, and getting the chest up is the only way to get it to work right. Great tips and reminders!

[@PRsPerformance]

Sounds like that is working well for you!

[@floydroid772]

Sink and heaver here. I've had plenty of pec issues. Thanks for all your content

[@PRsPerformance]

And not all sink and heaves result in pec issues, I've just seen a lot of correlation with it. Hope this helps!

[@dragonchr15]

I bet you struggled a lot with bench early on....only someone who struggled can give such a detailed and comprehensive breakdown.... This is better than anything I have watched on Starting Strength and elsewhere

[@PRsPerformance]

I still struggle with bench haha. Honestly powerlifting doesn’t come easy to me, so just had to learn everything I could to improve in whatever way I can!

[@slowgainsnonstop2882]

Wow i wish i found this video sooner 😅… so much information that makes so much sense, thank you bro.

[@PRsPerformance]

Glad it was helpful!

[@GTAIVPWN123]

Best on youtube

[@PRsPerformance]

Thank you!

[@dominica192]

wow now i know WHY i end up shifting the bar forward and end up using my front delt. man im so glad i found this vid and to realize im overpulling down my shoulder blades, i legit cant find out why my bench has gone down 10lbs and isnt progressing... this might just be the solution.

[@PRsPerformance]

Awesome, hope some bench PRs are incoming soon!

[@angelooddo1163]

My pl coach sent me here..now I know why..great content💪💪💪💪

[@PRsPerformance]

Awesome! Thank you!

[@ZarosianEos]

I really appreciate your technique videos! I've gotten benefits on all 3 lifts from them.

[@PRsPerformance]

Great to hear!

[@ZarosianEos]

@@PRsPerformance what's a good way to support you? Quality information like this should be rewarded.

[@PRsPerformance]

@@ZarosianEos just give this a share to some friends who might benefit as well, appreciate it!

[@ZarosianEos]

@@PRsPerformance will do!

[@tanyongkang3531]

This is such a lifesaver, i focused too much on external cues i.e. bending the bar to a point where my pressing motion became so unnatural and uncomfortable. Thanks for those educational content!

[@PRsPerformance]

You’re welcome!!

[@maynardanonuevo4342]

finally!!!!!!!!!! after ton of videos and an injured shoulder

[@PRsPerformance]

Hope it helps!

[@hubaix1]

This is such an amazing video. I’ve always externally rotated to create tension in the lats, and spring off of them, similar to how Scot Mendelson teaches it, but this makes so much more sense. It seems like a no brainer, why wouldn’t you want to put the primary movers in their most optimal positions? Thanks so much!

[@PRsPerformance]

You're welcome, hope this leads to some bench PRs soon!

[@jojo-cr8gm]

Intro (00:00 - 01:18) Biomechanics (01:18 - 09:13) M. pectoralis major (01:18 - 02:16) M. triceps brachii (02:16 - 03:03) M. deltoideus (03:03 - 04:13) M. serratus anterior (04:13 - 05:25) M. latissimus dorsi & M. pectoralis minor (05:25 - 09:13) Set Up (09:13 - 26:24) How to Grip (09:28 - 11:38) Wrist Wraps (11:38 - 13:45) When to Grip (13:45 - 15:20) Shoulder Depression (15:20 - 18:32) Breathing and Bracing (18:32 - 20:27) Obliques and Leg Drive (20:27 - 23:39) Shoulder Retraction (23:39 - 26:24) Descent (26:24 - 33:38) Pause (33:38 - 40:45) Press (40:45 - 45:28) General Tips (45:28 - 49:45) Outro (49:45 - 50:18)

[@PRsPerformance]

Doing the lords work

[@jojo-cr8gm]

@@PRsPerformance nah, thats what you do 😘

[@jojo-cr8gm]

@@PRsPerformance btw where have you learnt all these high quality knowledge, is there something like a certification you recommend?

[@stephilosopher783]

Such an underrated channel man! Keep this going.

[@PRsPerformance]

Appreciate it man, thanks for the support!

[@alejandrocubillas8093]

Agree

[@amidamarkus1230]

Your videos are so incredibly informative, you should definitely make a tiktok you would get so much more attention and appreciation

[@PRsPerformance]

Thank you for the support! Unfortunately no TikTok for me, I despise that app.

[@666ofdoom]

I'm glad I seen this I sub

[@PRsPerformance]

Thank you!

[@inyourdream309]

I learnt so much after watching this, But I still cannot help but laughing at cueing “hamstring,hamstring...” during squat😂😂😂

[@PRsPerformance]

Can add to it, "hip flexors, hip flexors...." during deads!!

[@RockinThaTurban]

Super helpful video. I wanted to see if you had any tips on elbow flaring and wrist positioning changing while pressing? Been struggling with that lately

[@PRsPerformance]

Give this a shot......instagram.com/p/CYrvQsQrUA8/

[@RockinThaTurban]

@@PRsPerformance will be trying that next bench session. Thank you

[@angus7102]

I appreciate your content so much man. Fucking gold mine.

[@PRsPerformance]

Thank you!

[@powpow10]

Such an amazing guide for bench press. When it comes to the lats, I understand that they only work to stabilize. But before the descent, should I be queing my lats by squeezing and pulling them down? Because I heard the lats will help guide to ur touch point and how tuck the arms should be.

[@PRsPerformance]

Lats will help with back extension, but I would not cue squeezing them for the reasons you mentioned.

[@powpow10]

​@@PRsPerformance technique wise, do i need to squeeze lats during the eccentric?

[@mustafaabd.7014]

So many things for me to work after seeing this video, I have to unlearn so much, especially the hyper scapular retraction messing with the triceps.

[@PRsPerformance]

Bench PR incoming!

[@jamesj5469]

29:02 I'm definitely going to try queuing elbows first

[@PRsPerformance]

Hope it helps!

[@myssleek1064]

Hey Steve you mentioned that the pec minor is a common issue you are seeing and it may possibly be because excessive scapular retraction. I’m pretty sure I may have this. Do you have any suggestions on how to best rehab it/reduce risk of future injury? Thank you sir amazing videos

[@PRsPerformance]

This video here dives fully into that topic and what to do.... kzbin.info/www/bejne/gKi1nq2jrcyXiK8

[@ripd444]

Wow 👏 im 54 and tore my pecs 4 times probably because i never knew how to probably bench

[@PRsPerformance]

Hopefully this can help! I've had numerous people who had pec tears prior not have any issues really after adjusting more to this style of benching.

[@youcefazri7009]

hello, i have a question about rep work plz! After setting up correctly at the beginning and doing the first rep, its kind of impossible to set up the rib cage exactly like the first rep. Do you recommend to not fully locking out after each rep, to avoid loosing the setup ?

[@PRsPerformance]

There is something wrong with how you are setting up between each rep then, or the extent of how much you are protracting as you lock out, as it is very possibly to replicate the same position as rep 1 across multiple sets.

[@renashi8019]

Is any torque supposed to be generated when setting the grip like you mentioned? I've heard of internally rotating the hand/palm into the thumb webbing and then externally rotating into the base of the palm to create torque, but that setup seems to bias towards the "bending the bar" cue that you discouraged

[@PRsPerformance]

I've heard of that before, and almost more of my issue there is how its going to rotate the bar back into the palm versus maintaining pressure on the bottom outside of the palm. While I don't like creating any type of external torque on the bench press, as I don't see any of the primary muscular functioning within that, I can see an argument for that in regards to creating perceived tightness. Whereas I will have trouble understanding an argument that takes the main pressure off the outside bottom of the palm and shifts the bar back.

[@brianfox340]

Your pec minor does much less for scapular depression when the scapula are also retracted, like in a bench press. If you roll the shoulders back before depressing then, you'll feel the lat do as lot more and the pec minor do a lot less. This is closer to a benching position than the neutral position demonstrated from here.

[@PRsPerformance]

I am lost with this as soon as you started talking about the lats and rolling your shoulders back, not sure we are going to agree on this one.

[@MAXPLOSIVE]

What do you think about retraction and slight elevation of the scapulas when not arching as much as possible, like during hypertrophy period? I've read Greg Nuckols how to bench article and that is an option he says works for some people. I can get a great arch due to thoracic extension but then I'm so high up on my traps and I 'feel' no retraction and have uneven scapulas due to different depressions but when I arch less by shrugging up I feel really stable due to 'feeling' my back more. I've tried your setup and I'm having issues with the scapulas and leg drive since I normally bench with feet pulled back and on my toes, I can't keep the leg drive going 100% all the time.

[@PRsPerformance]

It almost sounds like you are over depressing. Retraction actually has a slight bit of elevation at the end range, so if you are overly depressing you might be cutting off that end range, and therefor why you feel better more flat. It also may just be from line of tension and ribcage position though. I wouldn't say I ever cue elevation, but if I have someone doing accessory work for hypertrophy, I am not going to have them use the same extreme arch they have on comp bench.

[@MAXPLOSIVE]

@@PRsPerformance hmmm that might make sense due to me not really feeling like I'm evenly depressed so I just do it as much as possible. I'll definitely play around with it a bit. I think I might have previously been over retracting due to soft elbows as per your other video so I'm still figuring things out

[@stevenkuusik9443]

What to do you think of the cue “close your armpits” after unracking the bar?

[@PRsPerformance]

Not a fan, that’s cueing external rotation and “lats”, and neither would I particularly recommend.

[@fsfs2778]

What about internal rotation during the press up? I see that happen alot in other pressers

[@PRsPerformance]

I'm not sure what you mean, the natural motion of the press includes internal rotation.

[@raizan6564]

what would you recomment if close grip keeps causing elbow and shoulder pain?

[@PRsPerformance]

Simply enough, go wider, or look at your total workload and see if in some manner you are overdoing elbow extension based work.

[@juiceboxerman]

If you do implement this style of Bench pressing, do you think it’s beneficial to widen your grip out as well? I’ve been sinking/gripping with my ring finger for years.

[@PRsPerformance]

This style does tend to correlate with a wider grip, so it’s worth trying. Although I wouldn’t consider ring on the knurl close either, barring you’ve got really long arms.

[@danielhenderson762]

When I sink, my upper back is lifter off the bench. Any idea how to fix this? It's like my upper back rolls forward, thus the upper portion which has contact with the bench loses its contact with the bench. I bench 160 kg in comp. I am desperate for help. Thanks guys!

[@PRsPerformance]

I’ve honestly never heard of someone’s back leaving the bench before, but in general I don’t tend to recommend a sink style bench press as it is going to create more movement at the rib cage through that sink and press. So to me it sounds like you’d benefit from a soft touch style in the long run, even if it means a short term hit to strength.

[@prideneverdies1001]

Any thoughts on grip width? I think it's the only subject you didn't touch on the video

[@PRsPerformance]

Generally for grip width, it is a really easy thing to experiment with. So rather than give standards for what people should do, I'd almost always recommend just experimenting. For powerlifting, most people are likely going to use some form of moderate to wide grip (pinky to index finger on the knurl). If you are unsure of what is the strongest for you, as well as what grip you tolerate best workload wise, I will typically have someone's primary and secondary day be differing grips and just let them battle it out to see which feels best. And if you are transitioning from a closer grip to wider, I'd recommend doing that incremental. Meaning each block have your wide grip be 1-2 fingers further out vs. all of a sudden just going max grip. And from there just stick with what feels strongest and most comfortable.

[@prideneverdies1001]

@@PRsPerformance thank you that's incredibly helpful gonna start testing this week thank you very much for answering

[@matthewsum1752]

How to prevent slipping of the bench

[@PRsPerformance]

That’s likely an issue with equipment vs setup, but you can chalk the upper back to help

[@champion5545]

Could you explain a bit more about over-retraction of the shoulders? How else can we get our ribcage as high as possible without maximum retraction and depression of the scapula? I have some issues with 'soft' elbows and can relate to feeling like I can't lock them out anymore (though they lock out once I finish the lift)

[@PRsPerformance]

I have a video going into full detail about retraction, as well as leg drive. Leg drive is the answer to what should be the main creator of that ribcage elevation and shoulder depression. kzbin.info/www/bejne/gKi1nq2jrcyXiK8 kzbin.info/www/bejne/rnTVl3WXaNCkbcU

[@champion5545]

@@PRsPerformance Awesome thanks! Do you think there is an individual limit to how big of an arch one can create? What factors contribute to how high one's ribcage can be elevated? Does it favour those with shorter torsos, longer torsos, or is it an entirely different set of variables?

[@PRsPerformance]

@@champion5545 oh 1000%, genetics play a major role in how much someone can arch. Best way to get a big arch is have two parents who were Russian gymnasts.

[@champion5545]

@@PRsPerformance So after around 2 years of benching and trying to maximize my arch as much as possible I've got it to a pretty decent height, but I have seem to hit a pretty steep wall and I just can't seem to get any more extension in my t-spine no matter how hard I drive from my legs into the traps/back of neck of the bench. It's entirely likely that I'm at my genetic limit then and should probably just focus on getting stronger now?

[@PRsPerformance]

@@champion5545 correct. If you've checked all the other boxes, then most likely that's just your limit. Very few people were born to have those crazy, crazy arches.

[@fawzaanmohammad6782]

50 minutes??? Idc, Give me my popcorn

[@PRsPerformance]

Haha, I almost, almost broke this one up into multiple videos, but I'd rather not keep you waiting and instead just throw out the goods all at once!

[@brammeilof6544]

what do you think of 'spreading the bar' as a cue

[@PRsPerformance]

Not a fan, it’s the opposite of what the pecs are trying to do.

[@brammeilof6544]

@@PRsPerformance but doesn’t it kind of make sure that the elbows stay under the bar. I often have trouble keeping both elbows stable and also keeping my shoulders stable

[@bj12288]

28:08

[@PRsPerformance]

🧙‍♂️

[@stevenkuusik9443]

Why some people recommend flexing the lats during bench press?

[@PRsPerformance]

Usually it’s because they have a false sense of the contribution of the lats. If it’s to extend and stabilize the spine in the arch, that’s not wrong. But thinking it does much more than that is a misunderstanding of biomechanics.

[@stevenkuusik9443]

@@PRsPerformance so even if i don’t think about lats they are still going to be used in the bottom portion?

[@micahgoff7631]

Purdue flag moved and now I am coming up with many conspiracy theories for whyyy

[@PRsPerformance]

This was pre-Purdue banner era, so you are just going back in time currently haha