The Bench Press is a lift performed in nearly every weight room in the world. It’s a great strength test, helps provide stability for an athlete and is one of the core exercises for most lifting routines.

Grip width is an individual preference, but at Iron Pirate Strength & Conditioning we prefer a wide over a narrow grip. At the VERY LEAST start with your hands a thumb’s length away from the smooth section on the bar; if you’d like, place your ring finger on the outer “ring” on the bar.

Lower the bar under control to the middle of your chest, touch and drive it forcefully away and up. Keep you back flat against the bench and your feet flat on the floor. Keeping your feet on the floor will keep you in a more balanced position.

Some lifters “palm” the bar. keeping their thumb alongside their forefinger. At Iron Pirate we advocate the “fist grip,” grabbing the bas more securely. There’s NO reputable research that says palming the bar is better for you; and it isn’t as safe as a secure grip.

Thanks to Joanna Fleming from Grand Haven High School for help in making this video.