The Relative Strength Bench (RSB)
The Relative Strength Bench Press is a measure of a load lifted relative to your bodyweight. This article will break down the step-by-step process required to perform a bench press with the ideal technique for optimal strength and safety.
The set up for the bench press starts with the feet being placed flat to the floor when in a lying position. If the bench is too high then you may need to use a block, step or weight in order to create a stable base for the feet.
With the back in a neutral position and the head in-line the shoulders will be slightly retracted and the eyes directly below the bar itself.
The best grip width used to increase strength is that of 1.5 times biacromial width (1.5 x the distance between the boney protrusions on top of the shoulders).
In order to know if your grip width is correct if you lower the bar to the lower sternum and rest the bar in this position you should have created a 45 degree angle between the humerus and the torso. You will also need to have a vertical forearm when viewed both from the side and the front.
Throughout the entire assessment you will be required to adopt a fully enclosed grip with the fingers and thumb on opposite sides of the bar.
The First Movement
From the set up position with the bar fully extended above the chest the first movement will be a slow controlled decent down to the lower sternum level. Here the bar must come to a definite pause.
When reaching this point if a 45-degree angle is present as well as a vertical forearm then you can enter into the next phase of the lift, this will be to return the bar to a position above the chest with the elbows fully extended.
The lifting phase must be done in one smooth motion with continual movement applied to the bar in a vertical direction, returning to the initial start position.