Starting Strength

control of the bar is integral to the movement, and improvement in control is part of the benefit of doing it.
    You will be using standard power bars and benches for the bench press. Standard power bars are widely available, and this configuration has proven itself as the most useful over the years for general-purpose gym use. It is probably the type that will be most available to you, at your gym or to buy for a reasonable price, Olympic weightlifting bars being quite a bit more expensive. The specifications are simple: the bar diameter should be 28 to 29 mm; the length is about 7 feet 2.5 inches; and the knurling should be adequate but not too sharp, and will extend in from the sleeves so that a 16.5-inch gap is left in the middle, with center knurling of 4.5 to 6 inches provided. The knurling will be scored with a ring at either end of the bar, with a distance of 32 inches between the marks, denoting the maximum legal grip width for competition. If standard power bars are not available, use what you have until better equipment can be obtained. If you have to use a non-standard bar, be familiar with its marking dimensions so that you can correctly apply the instructions for grip dimensions. Bars are absolutely the wrong place to save money, either when you buy one or when your gym does ( Figure 5-2 ).

    Figure 5-2. Bars for weight training can be obtained from several sources. “Power” bars are best for our purposes here because they are marked in ways that are the most useful for the exercises that constitute the bulk of this program. High-quality bars have uniform dimensions and similar mechanical characteristics, but there are differences that should be evaluated before you buy one. Subtle differences in diameter and tensile characteristics make some bars better for certain applications than others: whippier bars are better for cleans and presses, and stiffer bars are better for squats, benches, and deadlifts.

    The benches should also conform to standard specs, although there is no standard configuration for constructing them. Standard specifications require the height of the bench surface to be 17 inches, and if this is too tall for short trainees, then blocks for the lifter’s feet (or usually just barbell plates) will need to be provided. Uprights can be either fixed or adjustable, with a distance of about 45 inches between the uprights. Or you can use the power rack and a 17-inch flat bench for the bench press station ( Figure 5-3 ). Most benches are provided with some type of vinyl upholstery, but auto seat fabric has proven itself over the years to last longer and provide better traction for the back during the lift. Benches – both upright support and flat benches – seem to have been the victim of manufacturing stupidity for the past several decades. A commercial gym should invest in standard competition bench press equipment, for safety as well as for training and competition consistency. Benches are a stupid place to save money, too.
     
    Learning to Bench Press
     
    When you’re learning how to bench, it might be prudent to use a spotter if one is available. Spotting the bench press will be dealt with in detail later, but for our purposes in this early phase of learning, a spotter is there to keep the unracking and racking of the bar safe for the lifter. The leverage disadvantage of having the bar several inches behind the shoulders is not a problem at lighter weights, but as the load increases, it becomes one rather quickly. With the right equipment, i.e., you are working inside a correctly set-up power rack, a spotter is not absolutely necessary. Even on an open bench, you are using very light weights during the learning phase, and you should not have enough weight on the bar to give a spotter anything to do. A bad spotter who will not stay out of your way while you train is actually a detriment and can quite often cause more problems for you than he can prevent. If you are just learning to bench and you’re worried about your ability to handle the bar, you have too much weight on it. If a 45-pound bar is too heavy – as it might be in your particular circumstances – use a lighter bar. If you are concerned, use a spotter, but make sure to use an experienced, competent, patient individual who will not insist on “helping” you just for the sake of participating in your exercise program. If you are forced to use an inexperienced spotter, explain as thoroughly as possible the specifics of