Bench Press Phases

Question 1

Coaching points within the Setting up phase:

Answer 1

• Bar height
• Bar in line with eyes
• Ankle and knees 90 degrees
• Forward facing feet
• Hand position

Question 2

Coaching points within the Un-racking phase:

Answer 2

• Solid wrists
• Vertical forearms
• Natural spine
• Retract shoulders and squeeze traps
• Locked elbows when moving weight
• 3,2,1 = my bar

Question 3

Coaching points within the Downwards phase:

Answer 3

• Deep breath in
• Elbows 75 degrees
• Lower bar inline with chest
• Vertical forearms
• 3 seconds to lower bar

Question 4

Coaching points within the Bottom phase:

Answer 4

• Gently touch sternum
• No half reps
• Touch and go
• 1 second at bottom

Question 5

Coaching points within the Ascending phase:

Answer 5

• Explosive power
• Breathing out
• Bench diagonal
• Push yourself away from bar (stops protraction)
• Keep glutes on bench
• Fully extend elbows