How To Set Up Bench Press for Beginners

Hey guys, so last year I set a PB of 127.5kg on the Bench Press at a weight of around 72kg. I put some of that down to setting my legs properly and having done Smolov Jr it allowed me to really focus on getting my bench press form right.

The following are a set of tips that help me feel in a really strong position when I'm benching and hopefully help you instantly add a few kg's to your bench.

Legs - slide up the bench, reset the feet as if you plan to bench in that position, then slide back but without moving the feet. You should feel the tension in the lower body when you slide back down, don't shuffle your feet as you'll lose it. I guess you could just move your feet back but something about sliding the body down makes it feel much more solid.

Shoulders - retracted, meaning you have a more stable position to push from and the bar doesn't have to travel as far.

Grip - Squeeze the bar and continue to squeeze it while you do your reps. The tension transfers through the forearms and in general it makes any weight you lift feel about 5% lighter, which is good if you're lifting an intimidating PB

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