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Master the Bench Press: Coach Jeff Nippard’s 5-Point Checklist for Perfection

Renowned fitness trainer Jeff Nippard has once again shared his expertise with his followers, this time providing a five-point checklist for the perfect bench press. Nippard, known for his evidence-based approach to fitness, has gained a large following on social media, with over four million subscribers on YouTube. His educational content is highly sought after, as people strive to improve their fitness levels. Whether discussing unconventional exercises or offering tips on the bench press, Nippard’s science-backed information is invaluable to those seeking guidance.

In his latest tutorial, Nippard breaks down the key elements of a flawless bench press. He begins by explaining the differences between bench pressing in powerlifting versus bodybuilding. For bodybuilding purposes, Nippard advises creating a slight curve in the upper back by tucking the shoulder blades in and puffing the chest up. In powerlifting, a larger arch can help lift heavier weights, but it is essential to ensure that the feet, glutes, upper back, and head remain firmly planted.

Nippard then moves on to the second tip, which focuses on grip. He recommends grabbing the bar at 1.5 times shoulder width, using a wider grip to target the chest more effectively. Squeezing the bar tightly is also crucial for stability and control.

The third point Nippard emphasizes is the correct way to unrack the bar. He advises pressing the bar up and arching it forward with locked elbows until the arms are pointing straight up. This positioning is vital for setting up the proper starting position.

The fourth tip centers around elbow positioning. Nippard suggests tucking the elbows slightly inward, which allows them to move at a 45-degree angle on the negative portion of the movement. This technique maximizes the engagement of the chest muscles.

Lastly, Nippard stresses the importance of the bar path. He urges lifters to avoid bouncing the bar and instead make soft contact with the lower chest. The bar should then be pressed up and slightly back while pushing the feet into the floor. This controlled movement ensures optimal muscle activation and reduces the risk of injury.

It’s worth noting that this is not the first time Jeff Nippard has provided a five-point checklist for perfect exercise execution. Recently, he shared his insights on performing the perfect squat, covering aspects such as bar placement, lockouts, stance width, depth, and the bar’s path.

Given the popularity of the bench press exercise, Nippard’s advice is invaluable for those looking to improve their technique, achieve smoother reps, or set personal records. By following his five-point checklist, individuals can assess whether they have mastered the art of the perfect bench press.

In addition to his fitness tutorials, Nippard has also discussed the benefits of long-length partials for faster muscle growth. His dedication to providing accurate and insightful information has made him a trusted source within the fitness community.

This article was written by Doug Murray, a News Editor for Fitness Volt, who is passionate about strength sports, bodybuilding, and powerlifting. Murray is committed to delivering accurate and informative news reports, and he welcomes reader engagement. If you have any questions regarding this article, feel free to leave a comment below.

Published: 10 February 2024 | 2:19 AM EDT

Stan Quinn
Stan Quinn
Stan Quinn, the founder of "The Body Builder" and formerly Body Guider, isn't just a business owner – he embodies the spirit of holistic fitness. With a degree in sports nutrition, Stan blends academic knowledge with practical expertise, ensuring that his gym members receive not just physical training but also nutritional guidance tailored to their unique needs. Over the years, Stan's passion for fitness has extended beyond the gym's walls. As a fervent sports enthusiast, he understands the intricacies of athletic performance and is dedicated to helping both amateur athletes and fitness novices achieve their goals. Under his leadership, "The Body Builder" has grown from a mere gym to a comprehensive fitness hub where every member feels empowered, educated, and inspired. Stan's commitment to excellence, combined with his in-depth understanding of sports nutrition, makes him a revered figure in the fitness community.

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