In this technical episode of the RAW Podcast, Marty Gallagher, Jim Steel, and J.P. Brice break down how to bench press stronger and safer. We cover set-up (foot position, upper‑back wedge, grip width), stabilizing the shoulder, creating leg drive, and dialing in an efficient bar path. You’ll learn warm-up ladders, weekly programming options, micro‑loading strategies, and the best accessory work for a bigger press without beating up your joints. Whether you’re preparing for a meet or building upper‑body strength for general fitness, this clear blueprint will help you add weight to the bar and avoid common mistakes. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep135
ABOUT THIS EPISODE
The hosts detail a step‑by‑step approach to the bench press—from unrack to lockout—plus practical programming and recovery tactics for sustained progress.
WHAT YOU’LL LEARN
How to set up on the bench: foot placement, upper‑back wedge, grip width, wrist/forearm alignment, and safe elbow tracking.
The most efficient bar path for power and shoulder health, including unrack, descent, press, and lockout.
Simple progressions: warm‑up ladders, top sets and back‑offs, micro‑loading, and weekly frequency.
Assistance and recovery work that drives pressing strength (rows, close‑grip, dips, triceps), plus spotting, rack height, and collar use.
KEY TOPICS
Bench press technique cues and common fixes.
Programming options for novice to advanced lifters.
Recovery benchmarks and when to add or pull volume.
QUICK ANSWERS
Q: How wide should my grip be for bench press?
A: Start with forearms vertical at the bottom; most lifters land between 1.3–2.0× biacromial width. Adjust to keep wrists stacked over elbows and shoulders comfortable.
Q: How often should I bench each week?
A: Two sessions per week works for most—one heavier strength day and one lighter technique/volume day—while monitoring shoulder and elbow recovery.
Q: What’s the safest bar path?
A: Lower to mid‑sternum with elbows tucked ~45–70°, then press slightly back toward the rack to keep the forearms vertical and shoulders set.
SHOP THE EPISODE
Legend Fitness Pro Series Olympic Bench Press (3240)
https://www.ironcompany.com/legend-fitness-3240-pro-series-olympic-bench-press?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep135
North American‑Made 1500 lb Olympic Bar
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep135
Urethane Olympic Plates with Grips — IRON COMPANY
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep135
Olympic Spring Collars with Plastic Grips
https://www.ironcompany.com/olympic-spring-collars-with-plastic-grips-iron-company-ic-oly-collars?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep135
Commercial Weight Benches (Category)
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep135
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep135