The bench press is a compound exercise that primarily targets the pectoralis major (chest muscles). It also works your triceps, anterior deltoid (front shoulder), and stabilizer muscles. As a certified fitness coach, I’ve seen first-hand how mastering this exercise can transform your workouts when performed correctly.
Beyond aesthetics, a strong bench press improves functional strength and performance in sports that require upper body strength, such as soccer, basketball, and wrestling. However, improper form can lead to shoulder tension, wrist injuries, and uneven muscle development. Once you learn the proper technique, you can build strength safely and effectively.
If you plan on creating an effective strength training or chest training plan, understanding how to bench press with proper form is essential. In this guide, we’ll explain the correct way to perform the bench press, share pro tips, and address common mistakes to get the most out of this important exercise.
How to bench press with correct form
1. Set it up correctly
Proper setup is the foundation for successful bench pressing.
- Place the bench and bar. Position the barbell at a height that allows you to remove it from the rack without undue strain, and make sure your bench is stable.
- Lie down correctly: Position your body so your eyes are directly below the bar. This alignment helps maintain a safe path of motion.
- Foot placement: Place your feet firmly on the ground, slightly behind your knees. Your heels should remain on the floor to create a stable base.
- Back position: Pull your shoulder blades back and press into the bench, maintaining a slight natural arch in your lower back.
- Tighten your shoulders and back: Retract your shoulder blades and press them firmly into the bench. This protects your shoulders and provides a strong pressing base.
2. Grip the bar correctly
Grip plays a vital role in bench press performance and safety.
- use. pronated grip Wrap your thumbs tightly around the bar (with your palms facing away).
- Open your hands a little wider than shoulder width. This adjustment allows you to target your chest while minimizing strain on your shoulders.
- Ensure symmetry: Use the barbell markings to make sure your hands are evenly spaced.
3. Safely remove the bar from the rack
- Engage your core to support your body as you lift the bar from the rack.
- Fully extend your arms and place the bar directly above your shoulders.
4. Lower the bar with the controls
- Take a deep breath and begin lowering the barbell.
- Keep your elbows at a 45-75 degree angle to your torso to minimize stress on your shoulders.
- Lower the bar until it lightly touches your chest, just below your nipple line. Avoid letting the bar bounce off your chest.
5. Press the bar to go back
- Exhale sharply and press the bar upwards with controlled force.
- Concentrate on engaging your chest and triceps as you press.
- Fully extend your arm without locking your elbow.
Common mistakes and how to avoid them
1. Elbows are too wide:
problem:
- Excessive elbow extension (near 90 degrees) shifts the focus from the chest to the shoulders, increasing stress on the shoulder joints. Over time, this can lead to discomfort and damage, such as rotator cuff problems.
repair:
- Imagine keeping your elbows slightly closer to your body, aiming for a 45- to 75-degree angle to your torso.
- If you’re unsure of your positioning, practice with a lighter weight or use a mirror to monitor your elbow angle.
- By “bending” the bar outward, you will naturally keep your elbows in the correct position.
2. Improper bar pass:
problem:
- A proper bar path maintains efficient force transfer and allows you to lift more weight. By keeping the bar on the correct trajectory, you minimize the risk of impingement and strain on your shoulders.
repair:
- Lower the bar straight down from the center of your chest towards the bottom. Avoid flowing too much forward (toward the head) or backward (towards the abdomen).
3. Retract your shoulder blades:
problem:
- Failing to pull in and stabilize your shoulder blades during the bench press will reduce shoulder support and limit chest activity. This instability can lead to inadequate lifting mechanisms.
repair:
- Before you release the bar, aggressively pull your shoulder blades together, as if you were holding a pencil between your shoulder blades.
- Once contracted, press your shoulder blades firmly into the bench. This creates a stable base and maximizes chest engagement.
- Maintain this shoulder blade position throughout the lift. Avoid rolling your shoulders forward at the top of the press.
4. Keep your spine neutral
problem:
- A slight arch in the lower back is normal and safe, but excessive arching (or “overarching”) can put stress on the lumbar spine and shift focus away from the chest.
repair:
- Maintaining the natural arch in your lower back allows you to keep your lower back on the bench while keeping your torso strong.
- Avoid lifting your butt off the bench as this will impair your form and increase stress on your lower back.
- Tighten your core muscles to stabilize your trunk. Think of it as tightening your core as if preparing to punch.
5. Incorrect grip width:
problem:
A narrow grip emphasizes the triceps and reduces chest activity. On the other hand, a wide grip puts undue stress on the shoulder joint, increasing the risk of injury.
repair:
- Use a grip with your hands slightly wider than shoulder width apart.
- At the end of the movement, your forearms should be perpendicular to the floor.
- Keep your wrists neutral and directly under the bar and don’t let them fall back.
Why should you trust my expertise?
As a certified fitness coach, I have helped individuals of all levels, from beginners to experienced lifters, perfect their bench press technique. My approach combines years of practical experience and evidence-based training principles to help my clients achieve their goals safely and efficiently.
final thoughts
The bench press is a powerful exercise that deserves to be included in your overall training program. Mastering proper form will maximize your potential to build strength, muscle mass, and functional power. Prioritize technique by starting with a manageable weight and gradually increase the resistance as your confidence and strength improve.
If you’re not confident in your form or want to enhance your routine, don’t hesitate to seek guidance from a qualified trainer. Remember that all good lifts start with good form.
