The correct way to do a bench press: a coach’s point of view

The bench press is a compound 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 your workouts – when done correctly.

In addition to aesthetics, power pushups improve functional strength and performance in sports that require upper body strength, such as football, 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 workout planUnderstanding how to bench press with proper form is essential. In this guide, I’ll walk you through the correct way to do a bench press, share pro tips, and address common mistakes to help you get the most out of this essential exercise.

How to bench press properly

1. Set up correctly

Proper preparation is the foundation of a successful push-up.

• Seat and bar position: Make sure the bench is stable, and place the barbell at a height that allows you to remove it without excessive strain.
• Lying down correctly: Position your body so that your eyes are directly under the bar. This alignment helps maintain a safe path of motion.
• Foot position: Plant your feet firmly on the floor, slightly behind your knees. Your heel should stay on the ground to provide a stable base.
• Back position: Maintain a slight natural arch in your lower back, pulling your shoulder blades in and pressing them into the bench.
• Engage 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. Hold the bar correctly

Your grip plays a pivotal role in bench press performance and safety.

• Use a Spoken fist (palm facing away) with thumb securely wrapped around band.
• Place your hands slightly wider than shoulder width apart. This alignment helps target the chest while reducing shoulder strain.
• Uniformity guarantee: Make sure your hands are evenly spaced using the marks on the barbell.

---

3. Unscrew the tape 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 bar using control

• Inhale deeply and begin lowering the barbell.
• Keep your elbows at a 45 to 75 degree angle with your torso to reduce stress on your shoulders.
• Lower the bar until it touches your chest slightly, just below your nipple line. Avoid bouncing the tape off your chest.

---

5. Click on the backup tape

• Exhale forcefully and press the bar up with controlled force.
• Focus on engaging your chest and triceps while pushing.
• Extend your arms fully without closing your elbows.

---

Common mistakes and how to avoid them

1. The elbows are too wide:

problem:

• When your elbows hyperextend (nearly 90 degrees), it shifts the focus from your chest to your shoulders and increases stress on your shoulder joints. Over time, this can lead to discomfort or injury, such as rotator cuff problems.

Fit:

• Visualize keeping your elbows slightly close to your body, aiming for a 45 to 75 degree angle relative to your torso.
• If you’re not sure about your posture, practice with a lighter weight or use a mirror to monitor your elbow angle.
• Position yourself to “bend the bar” outward, which naturally helps keep your elbows in the correct position.

---

2. Improper tape path:

problem:

• Proper bar path allows you to lift more weight by maintaining efficient transfer of force. Keeping the bar on track reduces the risk of shoulder impingement or strain.

Fit:

• Lower the bar in a straight line down toward the center of your chest to the bottom. Avoid leaning too far forward (toward your head) or backward (toward your stomach).

---

3. Retract your shoulder blades:

problem:

• Neglecting to retract and stabilize your shoulder blades during the bench press reduces shoulder support and limits chest activation. This instability can lead to inappropriate lifting mechanisms.

Fit:

• Before loosening the bar, effectively pull your shoulder blades together as if you were pressing a pencil between them.
• Once you step back, press your shoulder blades firmly into the bench. This creates a stable base and increases chest engagement.
• Maintain this shoulder position throughout the lift; Avoid letting your shoulders roll forward at the top of the push-up.

---

4. Maintain a neutral spine

problem:

• While a slight arch in your lower back is normal and safe, excessive (or “global”) arching can strain your lumbar spine and shift the focus away from your chest.

Fit:

• Maintain a natural arch in your lower back that allows your torso to remain stable but your hips to stay on the bench.
• Avoid raising your buttocks off the seat, as this affects your shape and increases pressure on the lower back.
• Tighten your core muscles to stabilize your torso. Think of strengthening your core as if you were preparing for a punch.

---

5. Improper grip width:

problem:

A narrow grip overemphasizes the triceps and under-activates the chest, while a wide grip puts undue stress on the shoulder joints and increases the risk of injury.

Fit:

• Use a grip with your hands slightly wider than shoulder width.
• At the bottom of the movement, your forearms should be perpendicular to the floor.
• Avoid letting your wrists collapse backwards by keeping them neutral and directly under the bar.

---

Why trust my experience?

As a certified fitness trainer, I’ve helped individuals of all levels – from beginners to seasoned weightlifters – master 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 powerful exercise that deserves a place in any comprehensive training program. By mastering proper form, you will unleash its full potential to build strength, muscle mass, and functional power. Start with manageable weights, prioritize technique, and then gradually increase the load as your confidence and strength improve.

If you’re unsure of your form or looking to improve your routine, don’t hesitate to consult a qualified trainer for guidance. Remember, every great lift starts great.