Ah, the bench press—a beloved exercise that has sparked more arguments than a family holiday dinner. From grip width to bar path, every lifter has their own hot take on what makes the perfect press, whether they’re lifting raw or decked out like Robocop.

Having had the pleasure of working with John Welbourn, who’s benched 535 pounds for reps before most people even figure out how to properly load a bar, I’ve learned a thing or two about this contentious lift. So, buckle up and let’s dive into John’s evolution to finding the right bar path.

John’s Bench Press Evolution

John’s bench press journey began like many others, with the belief that sheer strength equaled knowledge. At 22, he benched 500 pounds while playing football at CAL and thought he’d cracked the bench press code. Spoiler alert: he hadn’t. It wasn’t until he started teaching thousands of coaches and athletes at the CrossFit Football Seminars from 2009 to 2017 that he truly began to grasp the complexities of the movement.

The Floor Press Revelation

One major hurdle encountered during these seminars was the lack of decent benches in many CrossFit gyms. This led to introducing the floor press—a happy accident that turned out to be incredibly beneficial. The floor press provides better tactile feedback, helping lifters figure out where the heck their shoulder blades should be without the temptation to bounce the bar off the chest like it’s a trampoline. Plus, it stops them from turning the bench press into an unholy hip-thrust hybrid.

Bar Path: Straight Line vs. J Curve

At first, John was all about the straight-line bar path. After all, the shortest distance between two points is a straight line, right? The idea was to keep the bar directly over the shoulders and maintain vertical forearms during descent, allowing the bar to touch the chest at a spot dictated by grip width and arm length. This approach helped John bench over 500 pounds regularly, but it eventually contributed to shoulder issues—because, you know, NFL career and all.

As John’s shoulder woes became more noticeable, he adapted. Inspired by legends like Bill Kazmaier and Dr. Fred Hatfield, he started allowing his scapula to move more freely during the bench press, transitioning to a slight “J curve” bar path. This adjustment helped ease shoulder strain and contributed to his longevity in heavy bench pressing—because nobody wants to be the guy who blew out his shoulder reaching for the remote.

The Role of Technique

Achieving a straight-line bar path requires some serious scapular retraction and depression. John often had lifters walk their shoulder blades from side to side, pinning them against the bench to achieve a more vertical bar path. This technique shortens the range of motion, focusing effort on the triceps and reducing the risk of injury to the pecs, shoulders, and deltoids. However, locking the scapula down can also lead to shoulder injuries over time—so basically, you’re damned if you do and damned if you don’t.

In contrast, the J curve bar path, which starts over the shoulders and descends to a point between the nipple line and the bottom of the sternum, allows the scapula to float more naturally. This technique helps distribute stress more evenly across the shoulders and chest, making it a viable option for many lifters. Plus, it gives you that little extra flair in your lift that says, “Yeah, I know what I’m doing.”

Finding the Optimal Path

In the end, the best bar path for bench pressing is a deeply personal journey. It depends on your body structure, training goals, and whether your shoulder joints have made a deal with the devil. The principles of specificity and individuality mean that your bar path should be as unique as your Netflix recommendations.

Incorporating accessory work, like push-ups with various hand positions and elevations, can help build strength and stability, supporting your bench press journey. Just remember, even the mighty bench press isn’t immune to a little help from its friends.

Conclusion

The debate over the ideal bar path in the bench press will likely rage on, like an endless argument at Thanksgiving dinner. But understanding the nuances of different techniques can help lifters discover what works best for them. Whether you’re a coach or an athlete, it’s crucial to know “who” is lifting and understand “why” they are benching to determine “how” they should execute the lift.

Stay strong and lift heavy.

If you’re struggling with shoulder issues, sample our Shoulder Health Course for FREE!!

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