HIGH PERFORMANCE
Reduced risk bench pressing
by Tom Thekan/The Scugog Standard

With most things in life, we go through the process of a ‘risk/benefit analysis’ - either consciously or sub-consciously. It’s usually just a very simple process where we weigh the additional benefits derived against the risks involved.

The gym or weight room are no exception. There are certain inherent risks involved with exercising and weight training, but increasing the risk factor without a corresponding increase in benefit is pointless.

Making an exercise more difficult by increasing the risk or danger involved, seldom makes it a better exercise - and in most cases makes it a poorer variation. Remember, the purpose of an exercise variation or technique is to make you stronger, faster or improve your performance.

If the risk of injury increases without a significant increase in strength, speed or performance, then it’s just not worth the additional risk.

Some people have managed to take one of the safest exercises - the bench press - and turn it into an accident waiting to happen without deriving any additional benefit in performance or strength.

Here’s how to keep bench pressing safe, productive and beneficial.

Feet on the floor. Contrary to some misguided beliefs, putting one’s feet up on the bench while bench pressing does not allow one to lift more weight, but actually less weight - which makes you weaker. Explain to me why you go to the gym to get weaker.

In competitive bench pressing, “the feet must be flat on the floor.” The reason is twofold:

1. It allows the lifter to lift more weight. Press down and back and drive the shoulders into the bench and the bar will move in the opposite direction - up.

2. Safety. The feet provide lateral support to to help stabilize the seven foot long bar.

Hips on the bench. While it’s true that competitive bench pressing is done with an arch of the back, there are five bodily points of contact: the head, shoulders, both feet and the hips.

There is a huge difference between an arch with your hips and shoulders in contact with the bench and an arch with the hips up in the air. The latter places a tremendous strain on the lumbar spine and surrounding muscles and should be avoided.

In this case, I would follow the example of the really strong boys (600+ pound benchers) and keep your butt on the bench.

Thumbless grip. The simple fact that this is sometimes referred to as a ‘suicide grip’ should be a dead giveaway as to its safety.

Without one’s thumb securely wrapped around the bar, the bar can easily slip from the hands and come crashing down on the lifter. Even a trained spotter couldn’t react fast enough to prevent an injury. Again, follow the lead of the really strong boys: use the thumb, squeeze the bar and lift more.

Don’t increase the risk if there is no added benefit in performance ... and looking ‘macho’ doesn’t count.

Tom Thekan is a strength and conditioning coach for the UOIT Ridgebacks varsity rowing and men’s soccer teams.

Never begin any exercise program without consulting your doctor.