Bench press

I’m adding bench press to my lifting this week. When doing this lift, be sure to pay attention to the following:

• Tight core with back pressed against the bench – if you need to, place your feet on the bench or use plates on the floor to raise your feet in order to keep your back from arching*
• The bar should be raised above your chest as you lay on the bench
• Drive with the feet when raising the bar; lifting straight up from shoulders, not backwards so bar is above head – try not to get extra “reach” with upward shoulder movement
• Lower the bar to chest level without resting the bar on your chest
• Breathe in and contract abs as you raise the bar and exhale as you lower the bar
• Always bench with a partner to spot you and help lift the bar if you get into trouble

* Powerlifters and crossfitters tend to perform this move with arched backs. But our coaches teach performing it with a flat back. Powerlifters and crossfitters are generally focused on building big chest muscles and/or lifting heavy loads; rowers don’t care as much about that, but do care about strong and stable backs and shoulders.