How to do a bench press properly?

bench press bench press tips

Here are the steps for performing a proper bench press:

  1. Set Up the Bench:

    • Adjust the bench to the desired incline (flat, incline, or decline).
    • Position the barbell at a height that allows you to unrack it with your arms extended.
  2. Approach the Bench:

    • Stand facing the bench with your feet shoulder-width apart.
    • Walk up to the bench and position yourself so your eyes are directly under the barbell.
  3. Grip the Bar:

    • Grip the barbell with your hands slightly wider than shoulder-width apart.
    • Keep your wrists straight and in line with your forearms.
  4. Lift-Off:

    • Engage your core by bracing your abdominal muscles.
    • Take a deep breath and unrack the bar by straightening your arms.
  5. Lower the Bar:

    • Slowly lower the bar in a controlled motion until it touches your chest, just below your nipples.
    • Keep your elbows tucked at a 45-degree angle from your body.
  6. Press the Bar:

    • Exhale and press the bar straight up, fully extending your arms.
    • Focus on driving through your heels to engage your leg drive.
  7. Rep Completion:

    • Lock your arms out at the top of the movement.
    • Pause briefly before beginning your next rep.
  8. Rerack the Bar:

    • Once you have completed your set, slowly lower the bar back onto the rack.
    • Keep your core braced and control the bar all the way down.

Remember to maintain a tight arch in your back, retract your shoulder blades, and keep your feet firmly planted throughout the movement. Start with a light weight and focus on proper form before gradually increasing the load.

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