How To Bench Press With Proper Form

Being a face to face personal trainer and strength coach for over 15 years and then being in gyms for a 8 years before that, I think its fair to say that I have seen about as many bench press reps as any one. I have witnessed things that you would have to see to believe, I have seen bench press fads come and go. The era of the slow negative being the KEY to unlocking your bench press, to benching to a board and in more recent times things like the sling shot coming (back) into popularity. 

I can tell you though, the one argument that has never been settled and now due to social media never will be, is what’s the best form or technique to use on the bench press.

To tuck or to flare the elbows, should your feet be flat, how wide should your hands be and probably the most argued topic on social media….is the arch in the lower back cheating?

In this article I am going to break down all of the above, tell you why most of the arguments are stupid, explain to you the difference between a powerlifting technique and a bodybuilding technique (if there is or should be at all) and most importantly give you 5 bench press non negotiables that if you implement will take your numbers through the roof. 

Key Takeaways

• There are some things that are just bad technique… period. And they will quickly or slowly break you. BUT, a bench press with good form is NOT bad for your shoulders or your back, and any bad movement pattern will create wear and tear in the body.
  
• Without knowing you, I can tell you what your bench day looks like. It’s 3 scoops of pre-workout to feel normal, then its work up to a heavy set… just to “make” sure it’s still there then a back off for 10is reps and if you’re feeling it that day maybe a drop set.
  
• The majority of personal trainers simply regurgitate what they see on social media when it comes to bench technique. If you have not had double your body weight on a bench press in your hands…you simply could not fully understand how to coach it properly.
  
• Bodybuilders could learn a lot from power lifters and vice versa. 
  
• Do not underestimate what good learning good technique and following a proper program will do for you. Do not even think about taking PEDs until you have those 2 things in the bag.

Setting the Foundation: Bench Press Set-Up

In this article, I’m referring to a barbell bench press, not a dumbbell bench press. The barbell perfect bench press starts with the correct set-up. Rather than just jumping on a flat bench and throwing down a set of reps, take a minute and slow it down. Take a few moments to get your bar, bench, grip, and foot placement right. Here’s the breakdown that’s going to have you isolating chest muscle better than ever before:

Bench Press Bar Set-Up

There are a few bench press variations, such as an incline bench press, but ideally, you should be benching in a power rack that provides you with a built-in spotting safety mechanism. If not, you should have an experienced spotter standing by for a regular bench press. Once you’ve loaded the plates, make sure that you fix secure collars to each end of the bar. 

There is one exception to the collar rule; if you’re working out at home and don’t have a spotter, you may want to leave the collars off. That way, if you get stuck in the bottom position, you’ll be able to tilt the bar so that the weights on one side fall off, allowing you to escape – it’s not ideal, but it could be the difference between getting out safely and being trapped under the barbell with no help in sight.

Check that the bar is evenly placed on the rack. There should be the same bar distance between the rack and the plates on each side. The central knurling of the bar should be centered over the bench before you grab the bar and press the weight.

Bench Position

The last thing you want is an unstable base to press the bar from, so make sure the bench is strong and comfortably padded before you get on it. If necessary, adjust the bench height to a level where you can plant your feet firmly on the floor when you lie flat on the bench. Place a couple of weight plates under your feet to enable this if necessary. 

Lie and position on the bench with your head, upper back muscles, and glutes firmly in contact with the bench surface. Arch your lower back slightly to give it a natural shape. Avoid excessive arching though, since it might damage or strain the erector spinae muscles that run up and down either side of your spine. A warm up is recommended before you bench heavier to not only warm up the muscle groups but also to adjust your setup. You can’t bench at your best and make gains if you skip the warm up.

Grip & Hand Placement

Adjust your position on the bench so that your head is squarely beneath the barbell, with your eyes in line with the bar. Now position your arms at about a 75-degree angle from your shoulders, with a right angle bend at the elbows. In this position, your forearms should be perpendicular to the ground. Now extend your arms directly up to touch the bar. This will give you your ideal grip width.

I recommend using a wrap-around grip, with your thumbs wrapped around the bar and palms facing away from you. I’ve seen guys use a thumbless grip, only for the bar to slip out of their hands – what followed wasn’t pretty! 

Make sure that the bar isn’t too high on your fingers. If it is, it’s going to roll back when you unrack it, putting too much strain on your wrists. You want the bar to be directly over your forearms. To achieve this, bring your hands up to the bar from underneath rather than coming over the top of it. 

Foot Placement

Your feet should be firmly planted on the floor, at shoulder width or slightly wider. Your knees should be bent at a right angle. You’ll maximize leg drive by keeping this angle necessary for producing power and upholding general body tension throughout the lift. Keep your feet flat on the floor throughout the exercise, and avoid elevating your heels. Lifting your heels can make you less stable and hinder you from pressing firmly into the ground, ultimately diminishing your bench press efficiency.

Bench Press Technique

Here’s a step-by-step guide to ideal pressing form:

1. Unracking: Unrack the bar to bring it straight up over your shoulders. Now open up your chest by pulling your shoulder blades down and back. At the same time, tense your core. 
2. Descend: Use a controlled motion to bring the bar of the barbell down toward your mid- to lower chest, right below the nipple line, and lightly touch your chest with every rep. Don’t let the bar sag too low on your abdomen or too high towards your neck.
3. Bottom Position: In the bottom position, your elbows should be bent at a right angle so that your forearms are straight up and down. Excessive elbow flare might put undue strain on your shoulders, while excessive elbow tucking can prevent your chest from being fully activated.
4. Push: The magic happens during the pushing phase, so unleash your inner Hulk and shoot high! Push through your triceps, pecs, and lats to drive the barbell away from your chest. At the same time, push your heels into the floor and squeeze your glutes to activate leg drive. However, ensure this doesn’t start a hip lift – always keep your butt on the bench!
5. Breathing and Bracing: Breathing and bracing are essential for preserving stability, strength and muscle throughout the bench press. Take a deep breath into your diaphragm and brace your core as if you were getting ready to take a punch before you start the pushing phase. This helps brace your core, stabilizing your spine and providing a solid foundation for generating power during the lift.

Exhale at the top of the lift when your arms are fully extended. Take another deep breath before starting the next rep. 

Re-Racking the Bar

A mistake I often see is people trying to re-rack the bar in a single motion after completing their last rep. Instead, you should complete the rep, letting the bar stop in the top position, and then move your arms back to smoothly position the bar on the rack. 

Common Bench Press Mistakes:

• Flaring elbows excessively: Allowing the elbows to point outward beyond a 45-degree angle from the body.
• Overarching the back: Creating an exaggerated arch in the lower back during the lift.
• Bouncing the bar off the chest: Using momentum to bounce the barbell off the chest instead of a controlled touch-and-go motion.
• Grip too wide or narrow: Using a grip that either strains the wrists and shoulders (too wide) or limits chest activation (too narrow).
• Lifting heels off the ground: Losing stability and power by lifting the heels instead of keeping feet flat on the floor.
  

Conclusion

Let’s face it; you don’t have to be a rocket scientist to properly learn how to bench press. It’s actually a pretty simple exercise to master. The problem is that quite a few things can go wrong, with disastrous consequences. That’s why you must never take this exercise for granted.  If you want to take your training to the next level, reach out and let’s get you started with a strength and conditioning program designed to turn you into a weapon.

No matter how experienced a lifter you are, mentally run through the checkpoints we’ve covered here every time you’re about to bench. Don’t let complacency lead you down the path of reckless lifting. Treat every bench press session with the respect it deserves, and always prioritise safety over ego.

Stay focused, stay safe, and press on like the warrior you are!