The bench press is a complex exercise that primarily targets the pectoralis major (chest muscles). It also works the triceps, anterior deltoids (front shoulders) and stabilizer muscles. As a certified fitness trainer, I’ve witnessed how mastering this exercise can transform workouts—when done right.
In addition to aesthetics, a strong bench press improves functional strength and performance in sports that require upper body strength, such as football, basketball or wrestling. However, improper form can lead to shoulder strains, wrist injuries, or uneven muscle development. Mastering proper technique ensures safe and effective strength building.
If you plan to create an effective strength training or chest workout planit is important to understand how to bench press with proper form. In this guide, I’ll walk you through the correct way to bench press, share pro tips and address common mistakes to help you get the most out of this crucial exercise.
How to bench press with proper form
1. Set up correctly
Proper setup is the foundation of a successful bench press.
- Set up the bench and the bar: Make sure the bench is stable, with the weight set at a height that allows you to take it off without undue strain.
- Lie down correctly: Position your body so that your eyes are directly under the bar. This alignment helps maintain a safe path of movement.
- Foot position: Place your feet firmly on the ground, slightly behind the knees. Your heels should stay on the floor to provide a stable base.
- Back position: Maintain a slight natural arch in your lower back, with your shoulder blades tucked in and pressed into the bench.
- Engage your shoulders and back: Pull the shoulder blades in and press them firmly against the bench. This protects your shoulders and provides a strong pressure pad.
2. Grip the bar correctly
Your grip plays a key role in bench press performance and safety.
- Use a pronated grip (palms turned to the side) with thumbs tightly wrapped around the bar.
- Place your hands slightly wider than shoulder width apart. This alignment helps align the chest while minimizing shoulder strain.
- Ensure symmetry: Make sure your hands are evenly spaced using the marks on the barbell.
3. Remove the rod safely
- Engage your core and brace your body as you lift the bar off the rack.
- Extend your arms fully and place the bar directly above your shoulders.
4. Lower the control bar
- Take a deep breath and start lowering the weight.
- Keep your elbows at a 45- to 75-degree angle to your torso to reduce stress on your shoulders.
- Lower the bar until it lightly touches your chest, just below the nipple line. Avoid bouncing the bar off your chest.
5. Press the Back Up bar
- Exhale forcefully and press the bar up with controlled force.
- Focus on engaging your chest and triceps as you push.
- Fully extend your arms without locking your elbows.
Common mistakes and how to avoid them
1. Elbows spread too wide:
Problem:
- When your elbows extend excessively (close to 90 degrees), it shifts the focus from your chest to your shoulders and increases the stress on your shoulder joints. Over time, this can lead to discomfort or injury, such as rotator cuff problems.
Fix:
- Visualize keeping your elbows slightly closer to your body, aiming for a 45 to 75 degree angle to your torso.
- If you are unsure of your position, exercise with lighter weights or use a mirror to monitor your elbow angle.
- Force yourself to “bend the bar” outward, which naturally helps keep your elbows in the correct position.
2. Irregular rod path:
Problem:
- Correct bar path allows you to lift more weight by maintaining efficient force transfer. Keeping the bar in the correct path reduces the risk of colliding or spraining the shoulder.
Fix:
- Lower the bar in a straight line down toward the middle of your lower chest. Avoid drifting too far forward (toward the head) or backward (toward the belly).
3. Pull in the blades:
Problem:
- Neglecting to retract and stabilize the shoulder blades during the bench press reduces shoulder support and limits chest activation. This instability can lead to improper lifting mechanics.
Fix:
- Before removing the bar, actively pull the shoulder blades together as if you were clamping a pencil between them.
- Once you’re tucked in, 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 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 “folding”) can stress your lumbar spine and shift the focus away from your chest.
fix:
- Maintain a natural arch in your lower back that allows your torso to stay tight but your hips to stay on the bench.
- Avoid lifting your buttocks off the bench, as this compromises your form and increases stress on your lower back.
- Tighten your core muscles to stabilize your torso. Imagine contracting your core as if preparing for a punch.
5. Inadequate grip width:
Problem:
A narrow grip overemphasizes the triceps and reduces chest activation, while a wide grip puts excessive stress on the shoulder joints and increases the risk of injury.
Fix:
- Use a grip that places your hands slightly wider than shoulder width apart.
- At the bottom 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 trust my expertise?
As a certified fitness trainer, I’ve helped individuals of all levels—from beginners to experienced lifters—perfect their bench press technique. My approach combines years of hands-on experience with evidence-based training principles, ensuring clients reach their goals safely and effectively.
Final thoughts
The bench press is a powerful exercise that deserves a place in any well-rounded training program. By mastering proper form, you’ll unlock its full potential for building strength, muscle mass, and functional strength. Start with adjustable weights, prioritize technique, and gradually increase the load as your confidence and strength improve.
If you are unsure of your form or want to improve your routine, don’t hesitate to consult a qualified trainer for advice. Remember, every great lift starts with great form.
