The previous post consisted of the first three videos of a seven-part series on the bench press.  Here are the final four videos.  It’s pretty detailed stuff that you might find quite useful.  It all comes from the powerlifters at EliteFTS.

Key points to remember are:

1. The bench press is a total body lift, not just an upper body lift.
2. Keep the shoulder blades pinched back and pressed into the bench.
3. Keep a tight arch in the low back.
4. Keep the legs and glutes tight while pressing the feet firmly into the ground.
5. Hold the breath during the upward push.
6. Think of pulling the bar apart, or think of pulling the wrists apart.
7. Keep the entire body tight and tense the whole time you’re under the bar.  Don’t relax.

Recently I posted an instructional series on the squat (here, and here).  It came from the very knowledgeable and very strong lads at EliteFTS.com.  The next in this series called So You Think You Can Bench.  It’s a seven-part series.  I’m posting the first three here.

You may not be a powerlifter looking for a massive bench press but much of the discussion is very useful. The bench press is a total body lift, not just an upper body lift.  The whole body should be tight: legs, glutes and abs included. There should be a tight arch in the low back. (Dave Tate suggests in this video that you should actually be quite uncomfortable while you benching due to this excessively arched posture. I’m not sure we should spend much if any of our time being terribly uncomfortable.  But the overall idea of tightness and tension is spot on.) The shoulder blades should be pulled back and pressed tightly into the bench. You should think of pulling the bar apart sort of like pulling apart a piece of chewing gum. Watch and learn.