The bench press. It’s the king of upper body exercises, the lift everyone asks about, and the ultimate measure of upper body strength. While you might be curious about how much you can bench, have you ever wondered How Much Can A Gorilla Bench Press? While we can’t definitively answer that (gorillas aren’t exactly lining up for powerlifting meets), understanding the principles of bench pressing and how they relate to human potential can unlock your own inner “gorilla” strength. This guide, inspired by insights for powerlifters, focuses on optimizing your bench press while minimizing the risk of injury.
Protecting Yourself: The Foundation of a Strong Bench Press
Shoulder and pec injuries are common setbacks in bench pressing, but many can be avoided with proper technique. As someone who has overcome shoulder injuries, I can attest to the power of correct form.
The key is packing the shoulder blades. Imagine pulling your shoulder blades down and back towards your opposite rear pockets. This stabilizes the shoulder joint, minimizing rotation during the press. Squeezing your shoulder blades also elevates your chest, shortening the range of motion.
Grip width also plays a crucial role in injury prevention. Experiment to find the optimal grip for you. Some find a narrower grip reduces shoulder stress, while others, like myself, prefer a wider grip. The goal is to minimize shoulder strain without sacrificing power.
Finally, consider your stroke and touch point. Touching the bar lower on your chest, closer to your abdomen, generally reduces stress on the shoulders and pecs. A good arch further minimizes humeral head rotation. Finding the right balance is crucial – too low, and you’ll lose power; too high, and you risk injury. Aim for an upper arm position around 45 degrees relative to your side at the bottom of the lift. Avoid excessive elbow tucking (loss of power) or flaring (injury risk).
The Power of Volume: Building a Bigger Bench
One observation I’ve made throughout my years of training is that the bench press often develops more slowly than the squat or deadlift, especially for younger athletes. This might be because our legs get more natural work through everyday activities and sports. To accelerate bench press development, increase your volume.
Simply performing the same set/rep scheme as you do for squats and deadlifts isn’t enough. Consider doubling or even tripling your bench press volume over a few months. Repeating your main bench press workout later in the week can yield significant gains. Find what works best for you to increase your bench press frequency.
Bench Press Form with Packed Shoulders
Proper bench press form involves packing the shoulder blades to protect the shoulder joint and maximize stability.
The Importance of the Pause: Mastering Controlled Reps
Learning to pause on the chest was a challenging but crucial lesson for me. I spent years benching with bounced reps in a football weight room, far from competition standards. I was benching 500lbs in the gym six years before I could hit it in a meet, which highlights the difference between uncontrolled movements and competition-standard benching.
When I finally benched 500lbs in college, my competition-standard max was only around 440lbs. Continuing to train with sloppy reps, thinking meet day adrenaline would compensate, led to disappointing performances. It requires discipline to pause reps in training and perform clean reps, even if it means using less weight. But if you want to excel in competition, master the paused bench press.
Unleash Your Potential
The bench press is a symbol of strength and dedication. By prioritizing proper form, increasing volume strategically, and mastering the paused rep, you can unlock your full potential. Focus on these key principles to add pounds to your bench press while staying healthy and resilient. These tips will help you not only move your bench press along while staying healthy, but move you closer to your ultimate goals, and perhaps even tap into your inner “gorilla” strength.
