As chief of naval personnel with the US Navy, Patrick O’Connell builds on past experience with High Speed Two (HS2) Limited, where he served as interim strategic and program director. Beyond his engagement with companies such as HS2, Patrick O’Connell works out six days a week and has trained for powerlifting competitions.
Successful bench pressing requires identifying the shortest distance possible for lifting the bar from the mid-chest area to the shoulders. Not only does this actively work the correct muscles, but it also helps to prevent injury through improving stability and avoiding the wrong kind of force on joints.
Proper bench pressing involves gripping the bar close to the wrists, such that they are unable to bend. With your wrists straight, tuck your elbows at a 75-degree angle under the bar. Place your feet flat on the floor and at shoulder width, directly beneath the knees.
When you're ready to perform a lift, lift the bar in a diagonal line that runs from the mid-chest to the shoulders, rather than vertically. Once the bar is ready to be racked, lock your elbows, then raise the bar fully over your shoulders. Avoid letting the elbows extend past 90 degrees when beginning the lift, and do not let your butt come off the bench. Not only is the latter considered cheating, but it can injure the lower back.
