The bench press is an exercise that most gymgoers perform as part of their workout routines. On the other hand, a study performed by the National Library of Medicine, reveals that 47–70% of pectoral injuries were the result of this popular exercise. There can be numerous reasons for the injuries, but the one that contributes the most is performing the press in the wrong form.

But don’t panic yet.

The bench press is one of the basic exercises almost everyone has done at least once in their life. But this simple and basic exercise can get you seriously injured. According to a study performed by the National Library of Medicine, 47–70% of pectoral injuries were the result of bench pressing. There can be numerous reasons for the injuries, but the one that contributes the most is performing the press in the wrong form.

But don’t panic yet. Bodybuilding critic Dr. Mike Israetel, aka the Exercise Scientist, not only criticizes fitness influencers and bodybuilding enthusiasts but also shares valuable exercise-related insights from his years of experience. This time, he touched on the topic of how to avoid injuries while doing the bench press. 

Israetel advocates the arch and retract technique

The former powerlifter recently uploaded a short video on his Instagram account, shedding light on the fact that he hasn’t been hurt while performing bench presses even before becoming a powerlifter. Calling the shoulder flared-out approach as the “football program and high school bench press,” he emphasized learning the arch and retract technique to avoid injury.

Moving forward in the video, the Exercise Scientist disclosed the right way of doing the arch and retract. The first step to perfect one’s form is to walk your scapulae towards your hips, making an arch in your back. Focus on maintaining a basic arch and not making it a “crazy arch.” The PhD holder stressed keeping the bar height minimal and said, “Grab the bar; notice the bar is going to lay pretty low. If you reach up, you lose all that sh*t.“

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The former powerlifter also shared a tip for those who do a high number of reps. “Sometimes, especially if you’re doing higher repetitions, what you want to do is kind of tuck it again a little bit to reinforce that pattern as the bar descends, you keep your chest stuck way in the air, and you press,” explained the bodybuilding critic. Earlier, Israetel had also shared some tips on increasing your bench press strength. 

Finding a comfortable technique is key: Israetel

In another video on the Exercise Scientist’s YouTube channel, Renaissance Periodization, he shared some simple and basic tips for improving your benching strength. The first thing you need to focus on is finding a strong yet comfortable technique. The second step will be building strength by spending time in the three- to six-rep range. Training with volume grows your muscles, and sets of three to six are the key to that.

Increasing your bench is not an easy task, and for that, you need to make a lot of changes. One should increase the frequency the frequency by one and use a light session, but keep the volume the same or slightly heavier. Along with the bench press, you need to do the right supporting exercises like deep dumbbell flies, wide and close grip presses, and skull crushers. Following these tips, you can increase your bench press strength significantly.

After learning the correct form of bench press to avoid injury and the tips to increase your bench, will you add these tips to your workout regime? Let us know in the comments.