The Biomechanics of a Safe, Strong Bench Press

To outsiders and newbies, the bench press is just one of those macho lifts you do to impress people. A good bench, though, requires mastery of a number of subtle points of form. Lifting for maximum weight calls for a few small but important refinements in the position of your fingers, hands, elbows, shoulders, and back—all the way down to your legs and feet.

If you're ready to up your bench press game, use this guide to dial in form and technique. Each one is a stepping stone to moving more weight, getting stronger and adding muscle as you lower your risk of injury.

Keep an Open Mind About the Open Grip

Any good discussion about bench press biomechanics has to start with the fundamentals of how to grip the barbell. This may seem to some people like a minor detail—it's anything but. The grip you choose determines how the force from your pecs and your arms will be transferred to move the bar. If you don't have a strong grip on the bar, your ability to generate and build...

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