Coaching a bench press involves guiding an individual through proper setup, execution, and safety techniques to maximize effectiveness and minimize injury risk. It's a blend of visual assessment, tactile cues, and verbal instruction, focusing on consistency and power development.
Bench Press Coaching Essentials
Effective bench press coaching centers on establishing a strong foundation. This includes ensuring the lifter understands their role, the spotter's role, and the critical components of the lift itself. A good coach empowers the lifter with knowledge and provides actionable feedback.
1. Mastering the Setup
The setup is arguably the most crucial part of a successful bench press. Proper positioning optimizes force transfer and protects the shoulders.
- Bench Position:
- Ensure the lifter's eyes are directly under the bar when lying down. This allows for a safe and efficient unrack.
- Feet should be flat on the floor, providing a stable base and leg drive. If feet cannot reach, use plates or blocks.
- Grip:
- Advise a pronated grip (palms facing away) slightly wider than shoulder-width, where the forearms are vertical when the bar is on the chest.
- Emphasize a full grip with the thumbs wrapped around the bar ("suicide grip" is dangerous and should be avoided). The bar should rest in the palm of the hand, close to the wrist, not in the fingers.
- Scapular Retraction & Arch:
- Coach the lifter to pull their shoulder blades back and down, as if trying to pinch a pencil between them. This creates a stable "shelf" for the bar and protects the shoulders.
- Encourage a slight thoracic arch in the lower back, ensuring the glutes and upper back remain in contact with the bench. This shortens the range of motion and engages more musculature. A good reference for proper arching can be found on sites like Stronger by Science.
- The Unrack (Hand-off):
- If a hand-off is provided, instruct the spotter to lift the bar straight up to the lifter's lockout position above the shoulders, then wait for the lifter to take full control.
- The lifter should confirm they have control before the spotter fully releases the bar.
2. Executing the Lift with Precision
Once set up, the execution phase involves a controlled descent, a brief pause, and a powerful ascent.
- Descent (Eccentric Phase):
- Instruct the lifter to take a deep breath, brace their core, and lower the bar slowly and controllably.
- The bar path should generally be in a slight J-shape, moving slightly back towards the lifter's face as it descends.
- Target: Guide the bar down in a controlled manner, aiming for a point on the chest right about the nipples or slightly below.
- Cues: "Control the negative," "Pull the bar to your chest," "Elbows slightly tucked."
- The Pause:
- The bar should gently touch the chest without bouncing.
- A brief, controlled pause helps eliminate momentum and ensures the lifter is truly lifting the weight.
- Ascent (Concentric Phase):
- From the pause, instruct the lifter to drive the bar powerfully upwards.
- Power Output: As you initiate the push, continue to squeeze your lats and chest, then 'rip' the bar up powerfully off your chest, driving through your heels and pushing the bar back towards the rack.
- The bar path will again form a slight J-shape, moving back over the shoulders.
- Cues: "Drive your heels," "Push the bar to the ceiling," "Squeeze your glutes," "Lock it out."
3. Spotting Techniques
A good spotter is crucial for safety and confidence.
- Position: Stand directly behind the lifter's head, ready to assist.
- Grip: Use an alternating grip on the bar, just outside the lifter's hands.
- Communication: Always ask the lifter, "How many reps?" and "Do you need a lift off?"
- Assistance: Only provide assistance when the lifter struggles. Assist just enough to help them complete the rep, allowing them to do as much work as possible.
- Rerack: Once the set is complete, help guide the bar back into the hooks.
4. Common Mistakes and How to Fix Them
Addressing common errors is key to improving technique and preventing injury.
| Common Mistake | Coaching Fix |
|---|---|
| Flared Elbows | Cue "tuck your elbows slightly" or "keep your elbows under the bar." |
| Bouncing the Bar | Emphasize a controlled touch and pause. "Control the eccentric." |
| Loose Upper Back | Reinforce "shoulders back and down" and "pinch your shoulder blades." |
| Lack of Leg Drive | Cue "drive your heels into the floor" or "push your feet through the floor." |
| Bar Path Too Vertical | Coach the "J-shaped" bar path. "Bring the bar slightly over your face." |
| Wrist Pain (Bent Wrists) | Emphasize "stacked wrists" and "bar in the heel of your palm." |
5. Effective Coaching Cues
Verbal cues help the lifter focus on specific aspects of the movement.
- Setup:
- "Shoulder blades back and down!"
- "Squeeze the bench with your upper back!"
- "Tight core!"
- "Feet flat, drive through your heels!"
- Descent:
- "Control the bar down to your nipples!"
- "Elbows tucked slightly!"
- "Pull the bar to your chest!"
- Ascent:
- "Explode up!"
- "Push the bar through the ceiling!"
- "Squeeze your lats and chest!"
- "Drive with your legs!"
Progression and Advanced Coaching
As a lifter progresses, coaching may shift towards optimizing specific weak points, implementing advanced techniques like pause reps or board presses, and planning training cycles. Continual feedback and observation are paramount. For further reading on advanced bench press programming, reputable sources like Barbell Medicine offer in-depth guides.
By focusing on these core principles, a coach can effectively guide an individual to master the bench press safely and efficiently.
