Bench Press for BJJ
The bench press develops horizontal pressing strength that translates to framing and pushing opponents away in BJJ. While not the most grappling-specific lift, it builds the chest, shoulders, and triceps needed for effective frames from bottom positions. It also develops the pressing endurance for long scrambles.
✓ Step-by-Step Instructions
- 1 Lie on the bench with your eyes directly under the bar.
- 2 Grip the bar with hands slightly wider than shoulder width.
- 3 Unrack the bar and position it over your chest with arms locked.
- 4 Retract your shoulder blades and create a slight arch in your upper back.
- 5 Lower the bar to your mid-chest with elbows at roughly 45 degrees.
- 6 Touch your chest lightly, then press explosively back to lockout.
- 7 Maintain tight shoulder blades throughout the entire movement.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the pressing strength used for bench press escapes from mount and creating frames in side control. The horizontal pushing power helps when establishing frames to prevent an opponent from closing distance.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Flaring elbows out to 90 degrees
- ⚠ Bouncing the bar off the chest
- ⚠ Losing shoulder blade retraction
- ⚠ Lifting the hips off the bench
🔄 Variations
- → Close-grip bench press
- → Dumbbell bench press
- → Incline bench press
- → Floor press
Track Your Bench Press Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Bench Press help my BJJ game? ▼
Builds the pressing strength used for bench press escapes from mount and creating frames in side control. The horizontal pushing power helps when establishing frames to prevent an opponent from closing distance.
What equipment do I need for the Bench Press? ▼
You will need: barbell, bench. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Bench Press? ▼
The Bench Press is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.