Bench Press Setup Techniques Elevate Your Performance

The sport of powerlifting demands precision and efficiency, and few have demonstrated this as clearly as Nick Benerakis, known to his followers as @bigbenchas. In a recent coaching update, Nick breaks down the critical elements of a proper bench press setup—asserting that up to 80% of a lifter’s success is determined before the bar even moves.

Understanding The Impact Of Setup

Nick stresses that a well-executed setup is about more than just raw strength. By minimizing unnecessary range of motion and positioning the body optimally, lifters can add 20-30 lbs to their bench numbers in a single session. This approach not only boosts performance but also enhances safety, ensuring that every lift is executed with maximum leverage and control.

Step-by-step Bench Setup

Nick’s methodology is built around a fundamental six-step process, each designed to build a stable and powerful foundation for your bench press:

1. Bridge Up
Begin by creating an arch across your back. This bridging action positions you firmly on your traps and reduces the overall range of motion. According to Nick, every fraction of saved movement is a gain when it comes to heavy pressing.

2. Retract Shoulders
Next, pull your shoulders together. Nick recommends engaging safety cues during training to help “jam” the shoulders into proper alignment. This retraction serves as a vital stabilizer, especially under the pressure of heavy weights.

3. Depress Shoulders
With your shoulders retracted, push back on the bench to depress them further. This adjustment not only deepens your shoulder position but also lifts the sternum, creating an effective upper back arch that enhances stability during the lift.

4. Place Your Feet Down
Often overlooked, foot placement is critical to maintaining the bench press arch. Nick advises lifters to keep their feet close to the bench, ensuring that the tension built in the previous steps isn’t lost when transitioning from the bridge.

5. Walk Your Feet Out
From the initial foot placement, walk your feet out slowly. This maneuver helps lower your hips onto the bench while retaining the necessary tension throughout your core and lower body. Every lifter’s optimal positioning may differ slightly, but the aim is always to strike a balance between passive and active hip tension.

6. Drive Hips Open
Finally, initiate an active tension by driving your hips open. This cue prevents excessive hip lift and simultaneously engages the glutes. With glutes being one of the largest muscle groups in the body, this step harnesses a powerhouse effect, protecting the lower back and setting the stage for a strong, controlled lift.

Real Results And Further Coaching

Nick’s techniques are more than just theory—they’ve translated into measurable progress for many athletes. His coaching track record includes lifters achieving significant personal records and overcoming plateaus by integrating these precise setup cues. Past posts reveal lifters gearing up for competitions like the Bench Nationals, where even small optimizations can yield dramatic improvements.

Moreover, Nick extends his expertise beyond the gym floor by offering online workshops that provide a detailed, step-by-step breakdown of bench press techniques. These workshops have proven successful in helping athletes adjust their form and maximize lifting potential, further validating the efficacy of each cue outlined above.

Every element of this process has a purpose, underscoring that the bench press is as much about preparation as it is about execution. The process, from bridging up to driving the hips open, is engineered to optimize leverage, efficiency, and safety throughout the lift. Nick’s approach has been embraced by a community of powerlifters who have experienced firsthand the difference that smart setup techniques can make.

Questions are welcomed, with Nick encouraging lifters to reach out if they encounter challenges in perfecting their form. This open dialogue not only reinforces his reputation as an expert coach but also ensures that athletes of all levels can benefit from his decades of experience.

In essence, mastering these setup techniques is a game-changer. For powerlifters, whether they’re competing at high-stakes meets or pushing personal limits in daily training, investing in a sound setup is the first step toward achieving breakthrough performance.

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Joyce

 

oyce Joyson is a sports, beauty, and lifestyle writer with over a year of experience creating engaging content. She holds a triple majors bachelor’s degree in History, Political Science, and Geography from IIS University and a Master’s in Mass Communication and Journalism from Kristu Jayanti College.

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