One of the most valuable bench press cues—championed by renowned strength coach Joe DeFranco—is the proper comprehension and execution for “bending the bar.” The move may sound simple in description but when laying underneath a plate filled bar, this technique has become one of the best pieces of training advice for lifters who are looking to build bench pressing strength, either for setting PR’s or for everyday performance.
The bench press itself is a cornerstone of resistance training, renowned for developing upper body strength, particularly in the chest, shoulders, and triceps. Proper bench pressing not only contributes to muscle growth but also plays a key role in athletic performance and overall power. However, the lift is notoriously more difficult to properly execute. Common mistakes when bending the bar include flared elbows, loose shoulder positioning, and a lack of upper back tension. Any or all all of these miscues can lead to shoulder and chest injuries, along with a significant lack of force production.
As DeFranco explains, lifters should imagine rotating the barbell toward their feet by turning their pinkies and elbows downward, while simultaneously squeezing the shoulder blades together and down. “Think like you’re trying to turn the barbell into a neutral grip bench press,” DeFranco explains. This action creates greater torque at the shoulder joint, locking the entire upper back into a stable, powerful position. It will also bring the elbows into a 45-degree angle to the torso in a more natural fashion, which is optimal for both strength and shoulder safety.
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How to ‘Bend the Bar’ on the Bench Press
Tip: Practice the movement with a PVC pipe or empty bar to master the feel before adding weight.
1. Set up on the bench: Lie back with your eyes directly under the barbell, gripping about slightly outside shoulder width.
2. Visualize then execute: Imagine “bending the bar” toward your feet as you unrack.
3. Rotate toward your feet: Actively rotate your pinkies and elbows down toward the floor—this creates strong upper-body tension.
4. Squeeze your shoulder blades: Pinch your shoulder blades together and draw them down into the bench to lock in stability.
5. Create torque (rotational force), by turning the bar as if trying to achieve a neutral grip. This will better engage your lats and shoulder stabilizers.
6. Check your elbows: Your elbows should naturally settle at about a 45-degree angle to your torso—this is optimal for power and safety.
7. Maintain this practice throughout the movement: Keep this tension and position as you lower and press the bar.