T Nation

Bench Position

Where do you place yourself under the racked bar for doing barbell bench presses?

When the bar is in the rack do you position your eyes directly below??

i think i remember Dave Tate saying that the bar should be even with your nose

I try to bench powerlifter style (shoulder blades retracted) so I have to go pretty far back. When I push the weight up it comes close or sometimes hits the hooks. I don’t have a partner to unrack for me so this how I do it.

Usually it’s whatever is comfortable for you. It also depends on if you have a spotter to take the bar off, and the type of bench you’re on can play a part in this also.

I sit as far up on the bench as possible without hitting the rack while doing my reps

I’d say over your nose or below; if it’s too high you risk injury to your elbows and shoulder unracking it.