The Right Way to Bench Press: A Coach’s Perspective

The bench press is a compound exercise that primarily targets the pectoralis major (chest muscle). It also works the triceps, anterior deltoid (front shoulder) and stabilizer muscles. As a certified fitness instructor, I’ve seen firsthand how mastering this exercise can transform a workout when performed correctly.

In addition to aesthetics, a powerful bench press can improve functional strength and performance in sports that require upper body strength, such as football, basketball, or wrestling. However, incorrect posture can lead to shoulder strains, wrist injuries, or uneven muscle development. Mastering the right technique will ensure you build strength safely and effectively.

If you plan to build an effective strength training or chest exercise programknowing how to bench press with proper form is crucial. In this guide, I’ll walk you through the proper way to bench press, share pro tips, and address common mistakes to help you get the most out of this important exercise.

How to perform bench press with correct form

1. Correct settings

Proper setup is the foundation for successful bench pressing.

• Place the bench and barbell: Make sure the bench is stable and the barbell is placed at a height that allows you to open it up without undue strain.
• To 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 placement: Plant your feet firmly on the ground, slightly behind your knees. Your heels should stay on the floor to provide a stable base.
• rear position: Keeping a slight natural arch in your lower back, your shoulder blades retract and press into the bench.
• Exercise your shoulders and back: Retract your shoulder blades and press them firmly into the bench. This protects your shoulders and provides a strong base of pressure.

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2. Hold the bar correctly

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

• use a pronated grip (palms facing out), thumb wrapped firmly around the rod.
• Hold your hands slightly wider than shoulder-width apart. This alignment helps target the chest while minimizing stress on the shoulders.
• Ensure symmetry: Use the marks on the barbell to check that your hands are evenly spaced.

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3. Open the bar safely

• Engage your core and brace your body as you lift the barbell off the rack.
• Fully extend your arms and place the barbell directly over your shoulders.

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4. Lower the bar through controls

• Take a deep breath and begin to lower the barbell.
• Keep your elbows at a 45 to 75-degree angle to your torso to minimize stress on your shoulders.
• Lower the barbell until it lightly touches your chest, just below the nipple line. Avoid the barbell bouncing off your chest.

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5. Press the lever up

• Exhale forcefully and push the barbell upwards with controlled force.
• When you press, focus on working your chest and triceps.
• Extend your arms fully without locking your elbows.

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Common mistakes and how to avoid them

1. Excessively opening the elbow outward:

question:

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

Make it fixed:

• Imagine keeping your elbows slightly close to your body, at an angle of 45 to 75 degrees to your torso.
• If you’re unsure of your position, perform the exercise with lighter weights or use a mirror to monitor your elbow angle.
• Cue yourself to “bend the bar” outward, which will naturally help keep your elbows in the correct position.

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2. Improper rebar routing:

question:

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

Make it fixed:

• Lower the barbell in a straight line to your mid-to-lower chest. Avoid drifting too far forward (toward the head) or backward (toward the belly).

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3. Retract the scapula:

question:

• Ignoring scapula contraction and stabilization during the bench press will reduce shoulder support and limit chest movement. This instability can lead to improper lifting mechanisms.

Make it fixed:

• Before releasing the bar, actively draw your shoulder blades together, as if pinching a pencil between them.
• Once retracted, press your shoulder blades firmly into the bench. This creates a stable base and maximizes chest contact.
• Maintain shoulder blade position throughout the lift; avoid letting your shoulders roll forward at the top of the press.

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4. Keep your spine neutral

question:

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

Make it fixed:

• Maintain a natural arch in your lower back, keeping your torso strong but hips on the bench.
• Avoid lifting your hips off the bench, as this can harm your form and increase pressure on your lower back.
• Tighten your core muscles to stabilize your torso. Think of bracing your core as if preparing to punch.

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5. Improper grip width:

question:

A narrow grip can over-emphasize the triceps and reduce chest activation, while a wide grip can put undue stress on the shoulder joint and increase the risk of injury.

Make it fixed:

• When using the grip, the distance between your hands is slightly wider than shoulder width.
• At the bottom of the movement, your forearms should be perpendicular to the floor.
• Keep your wrists neutral and directly under the bar to avoid them collapsing back.

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Why trust my expertise?

As a certified fitness instructor, I have helped individuals 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 to ensure clients achieve 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 realize its full potential for building strength, muscle mass, and functional ability. Start with manageable weights, prioritizing technique, and gradually increase the load as your confidence and strength improve.

If you’re unsure about your form or want to enhance your exercise routine, feel free to consult a qualified trainer for guidance. Remember, every great lift starts with great form.