Proper setup on the bench press can be the difference between either making a lift or missing it. Not only can your setup technique be the difference in successfully completing a lift, it can also play a huge role in reducing the risk of injury during the lift.

There are a handful of setup techniques for the bench press. Our setup technique was taught to me by a world class power lifter and record holder, and over the years has proven to be the most beneficial technique for our athletes, as well as the safest.

For athletes who have progressed enough to begin bench pressing, we teach a “mild arched back setup.” This setup is a hybrid of the arched back style and the second bench (flat) style. It does not include the Japanese setup. It should also be noted that this setup is designed for a raw bencher and may not be appropriate for shirted benchers or bench only competitors.

We use this hybrid style of benching for three reasons:

The arched back style can be very taxing on an athlete’s lower back.
The second style incorporates too much of the cervical spine; particularly for throwers.
Torso and arm length are always considered during setup as well. We feel this setup gives us the opportunity to adjust arm angles, which is important as we train a variety of different sized athletes.

How to Setup the Hybrid Bench for the Athlete:

START: With the bar in the racked position, slide backwards on the bench and align the bar with the bottom of your chest, or roughly at nipple level.
FEET: Set your feet to the ground, with knees bent. We recommend the heels remain elevated from this point on. More on this in "establishing the arch phase."
GRIP: Set your grip while this position. Keep your pinky finger inside the power ring on both sides. Depending on what you’re training, your grip width will vary. Arm length should also be considered.
ESTABLISH THE ARCH: Now that you have your grip, maintain position of your feet, then slide yourself back down the bench so that the bar is aligned with your eyes. Maintaining your foot placement form step two is important here. Maintaining the foot placement here is what creates the arch in your lower back when you slide into position. We want a normal arched back style, not an exaggerate arched back! Find the foot placement and back arch that allows a shorter distance for the bar to travel while also allowing you to keep your lower back safe and the bar in a stable position during the lift. You should be in a position where your feet are at or slightly in front of your glutes, but not directly under them or behind them. The Japanese method typically has the feet directly under the glutes with the heels down, but we don’t recommend that for our purposes.
UNRACKING PHASE: Once set, un-rack the bar and pause at the top to ensure proper muscle engagement and control of the weight. There are plenty of YouTube videos of people skipping this aspect of the lift and the results aren’t pretty….. After un-racking and ensuring control, engage the lats by attempting to “break the bar.” The lats should be engaged the entire time as they’re one of the most important muscles in the bench. This is hands down the most common mistake young lifters/athletes make. Your lats must be engaged!! You’re likely to cramp up the first time you do this properly.
ECCENTRIC PHASE (LOWERING PHASE): Finally, take a deep breathe in, pull the bar down towards your lower chest. The eccentric (lowering phase) is where most of the action takes place. Take it slow and reap the benefits of the eccentric phase! TOUCH THE WEIGHT TO YOUR CHEST, DO NOT BOUNCE!!
CONCENTRIC PHASE (DRIVE PHASE): Do not let your glutes come off the bench during the drive! If you do this, you will find yourself in an excessively arched position without the proper setup. As you’re driving (up or forward depending on who you talk too), continue to keep the feet engaged and drive through the floor as much as possible. This tension throughout the body is very important both as an advantage in the lift and a safety measure. In simplistic terms, Sherrington’s Law of Irradiation states that by squeezing X muscle, other muscles nearby will assist and engage that much more. This has also been called muscle cheering. Understanding how this additional muscle engagement impacts your lift can make a big difference. Lock out at the top (hypermobility of the elbows should be considered) and rack it up.

The bench press can be a great tool when incorporated properly. At the end of the day, athletes are athletes… they’re not powerlifters or bench pressers. Bench pressing (whether with a barbell or dumbbell) is also not detrimental to pitchers or overhead athletes. All our thrower’s bench and do variations of the bench during the year (pending they have the needed prerequisites). Shoulder issues will arise if the needed prerequisites aren’t met and/or if technique is off. Lastly, special attention should always be paid to the style of bar used, the setup, loading schemes and the time of year an athlete benches.

John Nelson, Founder/Director ELP