Learn how to arch properly

Tbh unless you intend on competing in Powerlifting we aren't fans of excessively big arches but some measure of creating an arch in your back is very useful for protecting your shoulders and making the movement safer and more effective.

In simple terms:

🔹Squeeze your shoulder blades back and down and dig them into the bench.

🔹Pull your hips back to shorten the distance between them and your shoulders.

🔹Pull your feet back under your body and drive them into the ground.

Get the right grip width for you

A max width grip (index finger covering the power rings) is by far the most common grip for maximising how much people can lift. However, it might not necessarily be the best grip for you (as with arching, unless you plan to compete in Powerlifting).

A good starting point is finding the grip that allows for your elbows and wrists to be in line with each other when the bar is at the bottom position of the movement on your chest.

For most people that is around a pinkies on the rings grip (or what we would consider a medium width grip).

It is worth bearing in mind that some people do prefer a close grip (hands shoulder with apart) so it might take some trial and error to find what suits you.

Set the bar right in your hand

We recommend that you set the bar across the base of your palm when gripping it. This allows you to maintain a good alignment of the bar, wrist and elbow.

Gripping the bar with it set in your fingers can often lead to the wrists cocking back, which in turn can be quite painful, making the movement more inefficient and resulting in you not being able to lift as much.

Put these into practice and learn more

These are some of the things we teach during the Personal Training sessions and Bootcamps we run in Glasgow. Have a look at the relevant pages if you want to find out more.