Long-Arm Bench Press Tips for Optimizing Your Lift

Long-Arm Bench Press Tips for Optimizing Your Lift


So, you’ve got long arms and you’re hitting the bench press. Well, you’re in luck because we’ve got some expert tips tailored just for you. Bench pressing with long arms comes with its own set of challenges, but with the right approach, you can optimize your lift and reach new heights in your strength training journey. Let’s dive in and explore some strategies for maximizing your bench press performance.

Understanding the Challenges

Long arms can present a unique set of challenges when it comes to bench pressing. Due to the increased range of motion, lifters with long arms may struggle to maintain proper form and stability throughout the movement. Additionally, the longer lever arms can make it more difficult to generate power and drive the barbell off the chest. Understanding these challenges is the first step towards overcoming them and optimizing your bench press.

Perfecting Your Form

Form is crucial when it comes to bench pressing, especially for lifters with long arms. Focus on maintaining a tight and stable position throughout the movement, with your feet planted firmly on the ground, your back flat against the bench, and your shoulders retracted and depressed. Keep your elbows tucked in close to your body to minimize stress on the shoulders and maximize chest activation. Paying attention to these key form cues will help you lift more efficiently and safely.

Finding Your Grip

Experimenting with different grip widths can help you find the optimal grip for your long arms. A wider grip may reduce the range of motion and place less stress on the shoulders, but it can also limit chest activation. On the other hand, a narrower grip may increase chest engagement but also increase shoulder strain. Start with a grip width that feels comfortable and gradually adjust as needed to find the sweet spot that allows you to lift with maximal efficiency and power.

Controlling the Descent

The descent phase of the bench press is just as important as the ascent, especially for lifters with long arms. Lower the barbell under control, maintaining tension in the chest muscles and keeping your elbows tucked in close to your body. Avoid letting the barbell free-fall towards your chest, as this can increase the risk of shoulder injury and diminish your power output. Focus on controlling the movement and maintaining proper form throughout the entire range of motion.

Generating Power

Generating power off the chest can be a challenge for lifters with long arms, but it’s not impossible. Focus on driving your feet into the ground, engaging your leg muscles, and driving your upper back into the bench to create a stable base of support. Imagine pushing yourself away from the barbell rather than simply pushing the barbell away from you. This explosive leg drive will help you generate the momentum needed to power the barbell off your chest and complete the lift.

Progressing Safely

As with any exercise, it’s important to progress safely and gradually when bench pressing with long arms. Start with a weight that allows you to maintain proper form and complete your desired number of repetitions with relative ease. Slowly increase the weight over time as you become stronger and more comfortable with the movement. Remember, quality trumps quantity, so focus on perfecting your form and technique before worrying about how much weight you’re lifting.

Listening to Your Body

Finally, always listen to your body and pay attention to any signs of discomfort or pain. If something doesn’t feel right, don’t push through it. Take a step back, reassess your form, and make any necessary adjustments. It’s better to err on the side of caution and prevent injury than to push yourself too hard and end up sidelined. Building strength takes time and patience, so be patient with yourself and trust the process.


Bench pressing with long arms may present its challenges, but with the right approach and mindset, you can optimize your lift and achieve impressive results. Focus on perfecting your form, experimenting with different grip widths, and generating power off the chest to maximize your bench press performance. Remember to progress safely, listen to your body, and celebrate your progress along the way. With dedication and perseverance, you’ll be well on your way to mastering the bench press and reaching your strength training goals. Read more about bench press tips for long arms