Performing a bridge during the bench press is a technique often used in powerlifting to help increase stability, reduce the range of motion, and lift heavier weights. Here’s how you can safely implement a bridge in your bench press:
Table of Contents
1. Set Up on the Bench
- Lie Down: Position yourself on the bench so your eyes are directly under the bar. Your head, shoulders, and upper back should rest firmly on the bench.
- Grip the Bar: Use a grip that feels natural for your shoulder width, usually just slightly wider than shoulder-width apart. Your thumbs should wrap around the bar securely.
2. Feet Placement
- Feet Flat or on Toes: Place your feet flat on the floor, directly under or slightly behind your knees. Some lifters prefer to be on their toes, but keep them stable and firmly planted.
- Leg Drive: Before initiating the bridge, make sure your legs are firmly engaged. You will use leg drive to help create the arch in your lower back.
3. Arch Your Lower Back (Bridge)
- Squeeze Shoulder Blades: Pinch your shoulder blades together to create a solid base. This will help protect your shoulders and provide a strong pressing surface.
- Lift the Chest: Push your chest upward toward the ceiling. As you do this, begin to arch your lower back.
- Form the Arch: Your lower back should naturally come off the bench, creating a bridge. The goal is not to exaggerate the arch but to create a stable and powerful position. Only your upper back and glutes should be in contact with the bench.
- Maintain Glute Contact: Keep your glutes on the bench throughout the movement to maintain a legal and safe lift.
4. Leg Drive
- Engage your legs by pushing through your feet into the floor. This helps to maintain the arch and provide stability during the lift.
5. Perform the Press
- With your back in the bridge position, un-rack the bar.
- Lower the bar to your chest in a controlled manner, using the bridge to keep your shoulders stable.
- Press the bar back up to the starting position, using the bridge to help drive the weight.
Tips for Safety and Efficiency
- Controlled Arch: Do not over-arch. The goal is to create a stable and efficient pressing position, not to strain the lower back.
- Leg Drive: Proper leg drive is crucial to maintain the arch and stability during the entire movement.
- Practice: Work on your bridge without weight first to get used to the positioning and leg drive. Once comfortable, incorporate it into your bench press.
Using a bridge can help maximize your power output and ensure proper bench press mechanics, especially for powerlifters aiming to lift heavier weights. However, it’s essential to perform it with good technique to avoid injury.
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