The speaker explains the importance of the bench press in a strength training program while also cautioning against overrating its importance. They argue that the overhead press is a more complete exercise that works the entire body, but acknowledge that the bench press is a necessary movement. The speaker also discusses the mechanics of the bench press, including the grip width, bar path, and body positioning. They emphasize the importance of proper form and safety, including using a thumbless grip, pushing the barbell in a non-vertical path to avoid shoulder impingement, and locking out the barbell over the shoulders before racking it. The speaker also provides guidance on how to set up on the bench, including arching the back, squeezing the shoulders, and pushing the heels into the floor.
Here are the key facts extracted from the text:
1. The bench press is a popular exercise in gyms all over the country.
2. The press is a more complete exercise that works the whole body.
3. The clean press was taken out of the Olympic lifts in the 1972 Olympics.
4. The bench press has become the most popular upper body exercise in gyms worldwide.
5. The NFL uses the 225-pound bench press for reps as a proxy for upper body strength.
6. A vertical bar path is more mechanically efficient in the bench press.
7. However, a vertical bar path can cause shoulder impingement.
8. To avoid shoulder impingement, the bar is moved down slightly, so the humerus is at about 70 degrees of abduction.
9. The grip width on the bench press should allow for the longest range of motion around the shoulder.
10. The grip width that produces a vertical forearm when the bar is touching the chest is ideal.
11. The bar should be placed on the chest, three or four inches below the level of the glenohumeral joint.
12. The chest should be pushed up as high as possible, and the shoulders should be squeezed back into the bench.
13. The bar should be locked out over the shoulders before being racked.
14. The NFL uses the 225-pound bench press for reps as a proxy for upper body strength.
15. A thumbless grip on the barbell is not recommended, especially for beginners.
16. The feet should be planted flat on the ground, with the heels pushing into the floor.
17. The knee extension function should be used to push the body back into the arch.
18. The shoulders should be pushed back into the bench, and the chest should be pushed up into the air.
19. The barbell should be pushed up and away from the body, as if pushing the bench and the barbell apart.
20. The barbell should be locked out over the shoulders before being racked to ensure safety.