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Squeeze-The-Bar-In Bench Press

When it comes to bench press technique cues, regular lifters borrow from the powerlifting community a bit too often. There's a technique to lift as much weight as possible, and there's a technique to stimulate and develop the exercise's target muscles. Case in point: The classic bench press "spread the bar apart" cue can be especially misleading for everyday lifters. Most lifters in the gym want to hit respectable numbers in the bench press, but they're equally if not more concerned about the bench press being an effective vehicle to trigger hypertrophy. We all know the "spread the bar" cue will encourage tightness through the upper back to promote a more stable press, but for lifters who have longer arms, or just prefer to use a narrower grip than most powerlifters (or both), the spread-the-bar cue could end up detracting from their efforts. But based on what we know about chest fiber direction, it makes more sense to squeeze inwards on the bar to intensify the contraction of the pec fibers during the movement. Of course, it goes without saying that you should still keep your shoulder blades pinched back on the bench. – Lee Boyce