Bench Press Technique

Training Q&A [Moderated]
1

Hi BBM,

Quick question: for optimal technique, when pausing at the bottom of a bench press rep, should the lifter try to keep all of the weight of the bar in the hands? Or on the chest? Or is there a preferred ratio of hands/chest? Or is this simply a matter of preference?

Thanks all,

Daniel

2

There is no preferred ratio. We generally aim to pause in a way that would receive white lights in a meet (i.e., limiting how much the bar “sinks” into the chest), but if you’re not a competitor, it doesn’t particularly matter.