1-2 Inches Is All You Need for a Better Bench Press

When it comes to getting a better, safer bench press; there is one little trick that will make sure you get the biomechanics of the exercise down while protecting your shoulders. It all starts with a simple little head lift.

By allowing your head to come off the bench 1-2 inches on the eccentric and back down into the pad on the concentric, you are initiating the proper counter-force necessary to drive the dumbbells up more powerfully. This will also naturally keep your shoulders back, part of proper biomechanics, and allow your chest to take over the work being done and leaving your shoulders out of it.

Remember, when the shoulders lead the movement and your chest caves on the concentric, you are shifting the brunt of the work from the chest to the front delts. If you want a bigger, stronger chest and want to keep your shoulders healthy, you need to allow your chest to dominate the movement.

Before you say that this small head lift will strain your neck, I will note that as a physical therapist, I see far less strain on the neck with lifting your head 1-2 inches as compared to if you were to drive your head into the pad while remaining in constant contact. Driving back into the bench with your head, forcefully, is what will put undo strain on your neck.

So next time you bench press, give this head lift a try and notice how well you recruit your chest and remove your delts from the equation.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).