The bench press is a compound exercise that primarily targets the chest muscles (pectoralis major). It also works the triceps, anterior deltoids (front shoulders), and stabilizer muscles. As a certified fitness trainer, I’ve seen how mastering this exercise can transform your workout – when done correctly.
Beyond aesthetics, strong bench presses improve functional strength and performance in sports that require upper body strength, such as soccer, basketball, or wrestling. However, improper form can lead to shoulder strain, wrist injuries, or uneven muscle development. Mastering proper technique ensures you build strength safely and effectively.
If you plan to create an effective Strength training or Chest training planIt is important to understand how to perform the bench press with proper form. In this guide, I’ll show you how to do the bench press correctly, provide pro tips, and address common mistakes so you can get the most out of this important exercise.
How to bench press with proper form
1. Set up correctly
The correct setup is the basis for a successful bench press.
- Position the Bench and Bar: Make sure the bench is stable and the dumbbell is positioned at a height that allows weight loss without undue strain.
- Lay down correctly: Position your body so that your eyes are directly under the bar. This alignment helps maintain a safe path of movement.
- Foot placement: Place your feet firmly on the floor, slightly behind your knees. Your heels should remain on the floor to ensure stable footing.
- Back position: Maintain a slight natural arch in your lower back with your shoulder blades retracted and pressed into the bench.
- Stress your shoulders and back: Retract your shoulder blades and press them firmly into the bench. This protects your shoulders and provides a strong pressure base.
2. Grip the bar correctly
Your grip plays a crucial role in bench press performance and safety.
- Use a pronounced grip (palms facing down) and thumbs tightly wrapped around the bar.
- Place your hands slightly wider than shoulder-width apart. This alignment helps target the chest while minimizing shoulder strain.
- Maintain symmetry: Use the markings on the dumbbell to check that your hands are evenly spaced.
3. Remove the rod safely
- Tighten your core and support your body as you lift the bar from the rack.
- Fully extend your arms and position the bar directly over your shoulders.
4. Lower the bar in a controlled manner
- Take a deep breath and begin lowering the dumbbell.
- Keep your elbows at a 45 to 75 degree angle to your torso to minimize strain on your shoulders.
- Lower the bar until it lightly touches your breast, just below the nipple line. Avoid bouncing the dumbbell off your chest.
5. Push the bar up
- Exhale forcefully and push the bar up with controlled force.
- As you press, focus on engaging your chest and triceps.
- Fully extend your arms without locking your elbows.
Common mistakes and how to avoid them
1. Elbows too far out:
Problem:
- When your elbows extend excessively (close to 90 degrees), the center of gravity shifts from your chest to your shoulders, increasing stress on the shoulder joints. Over time, this can lead to discomfort or injury, such as rotator cuff problems.
Fix:
- Imagine keeping your elbows a little closer to your body, aiming for an angle of 45 to 75 degrees relative to your torso.
- If you are unsure of your positioning, practice with a lighter weight or use a mirror to monitor your elbow angle.
- Challenge yourself to bend the bar outward, which of course helps keep your elbows in the correct position.
2. Wrong bar path:
Problem:
- Proper bar travel allows you to lift more weight through efficient power transfer. Keeping the bar on track minimizes the risk of shoulder impairment or strain.
Fix:
- Lower the bar down in a straight line toward your mid-to-lower chest. Avoid drifting too far forward (toward your head) or backward (toward your stomach).
3. Retract your shoulder blades:
Problem:
- Failing to retract and stabilize your shoulder blades during the bench press will reduce shoulder support and limit chest activation. This instability can lead to faulty lifting mechanics.
Fix:
- Before releasing the bar, actively pull your shoulder blades together, as if you were clamping a pencil between them.
- After retracting, press your shoulder blades firmly into the bench. This creates a stable base and maximizes breast engagement.
- Maintain this scapula position throughout the lift; Avoid letting your shoulders roll forward at the top of the press.
4. Maintain a neutral spine
Problem:
- While a slight arch in your lower back is normal and safe, excessive arching (or “overarching”) can put strain on your lumbar spine and shift the focus away from your chest.
Fix:
- Maintain a natural arch in your lower back, allowing your upper body to remain tight but keeping your hips on the bench.
- Avoid lifting your buttocks off the bench as this compromises your form and increases stress on the lower back.
- Tighten your core muscles to stabilize your upper body. Imagine tensing your core as if you were preparing to strike.
5. Incorrect grip width:
Problem:
A narrow grip overstresses the triceps and reduces chest activation, while a wide grip puts undue stress on your shoulder joints and increases the risk of injury.
Fix:
- 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.
- Avoid letting your wrists fall back by keeping them neutral and directly under the bar.
Why should you trust my expertise?
As a certified fitness trainer, I have helped people of all levels – from beginners to experienced lifters – perfect their bench press technique. My approach combines years of practical experience with evidence-based training principles, ensuring clients achieve their goals safely and efficiently.
Final thoughts
The bench press is a strength exercise that deserves a place in any comprehensive training program. By mastering proper form, you will unlock your full potential for building strength, muscle mass and functional performance. Start with manageable weights, prioritize technique, and gradually increase the load as your confidence and strength increase.
If you are unsure about your form or would like to improve your routine, do not hesitate to ask a qualified trainer for advice. Remember that every great lift starts with great form.
