Science-based fitness trainer Jeff Nippard‘s workout tutorials are always welcome to anyone on a self-improvement mission. In his latest offering, Nippard walked fans through his five-point checklist for a perfect bench press.
Nippard, a natural bodybuilder and powerlifter, offers easy-to-understand social media content about fitness backed up by evidence and research. Having tested the limits of his body inside and outside of competitions, Nippard’s opinion of fitness and exercise is among the most respected.
Supported by over four million YouTube subscribers, Nippard’s educational approach is in high demand as people seek to elevate their fitness. Whether he is informing the masses about unconventional exercises or unveiling how to properly bench press, Nippard’s science-backed free-to-consumer information is a treasure for those seeking exercise tips.
Try Jeff Nippard’s 5-Point Checklist to See If You Have a ‘Perfect’ Bench Press
- Tip #1 — Set up your arch
- Tip #2 — Grab the bar at 1.5 times shoulder width
- Tip #3 — Unrack
- Tip #4 — Tuck your elbows
- Tip #5 — The bar path
Tip #1 — Set up your arch
First, Nippard explained the differences between bench pressing in a powerlifting context versus bodybuilding.
“First, set up your arch. For bodybuilding, create a slight curve in your upper back by tucking your shoulder blades in while puffing your chest up. For powerlifting, a bigger arch can help you move more weight just make sure that your feet, glutes, upper back, and head are all planted,” explains Jeff Nippard.
Tip #2 — Grab the bar at 1.5 times shoulder width
Nippard uses a wider grip to target the chest more prominently.
“Second, grip. Grab the bar at 1.5 times shoulder width. The wider grip will target more chest and the closer grip will target more triceps. Squeeze the bar hard.”
Tip #3 — Unrack
Pressing the bar up and arching it forward are also crucial aspects to a perfect bench press.
“Third, unrack. Press the bar up and arch it forward with locked elbows until your arms are pointed straight up.”
Tip #4 — Tuck your elbows
Nippard believes the elbows should move at almost a 45-degree angle on the negative portion of the movement.
“Fourth, tuck your elbows. Point your elbows slightly in so they move at a roughly 45-degree angle on the negative.”
Tip #5 — The bar path
Finally, Nippard emphasized the importance of the bar path, urging lifters to avoid bouncing the bar.
“Fifth, the bar path. Move the bar down and slightly forward. Don’t bounce the bar. Instead, make soft contact with your lower chest. From there, press up and slightly back while pushing your feet into the floor.”
This wasn’t fitness trainer Jeff Nippard’s only five-point checklist for the ‘perfect’ execution of an exercise. He recently demonstrated how to perform the perfect squat, which included insight into bar placement, lock outs, stance width, depth, and the bar’s path.
Considering the popularity of the bench press exercise, Nippard’s advice will surely help anyone who is after a smoother rep, set, or perhaps, an all-time best PR. Feel free to tick all five boxes to see if you have a perfect bench press!