Don't underestimate a great bench setup!
Original post: Hate when you bump into the rack in the bench press?
More often than not, this occurs due to improper positioning on the bench. Setting up too far back on the bench puts you at greater risk of banging into the j-hooks, while setting up too low on the bench will unnecessarily increase the distance to unrack and make it harder to keep those shoulder blades retracted.
Dial in your setup like a pro with these tips
1️⃣ When you first lie down on the bench, take a moment to align yourself. Your eyes should be directly below the foot end of the barbell (aka the side of the barbell that's closest to your feet).
2️⃣ Unrack the bar and bring it forward so that it sits directly above your shoulders. Rather than beginning your descent right away, wait here for just a second. This will allow the bar to settle and ensure you've cleared the j-hooks.
3️⃣ Now that your head/body are in the right place and you've cleared the rack, you're ready to bench!
Video: 🎥 @megsquats