Bench Press Guide

Introduction

The bench press is the premier upper body strength exercise and one of the three competitive powerlifting movements. It primarily targets the pectoralis major, anterior deltoids, and triceps, while also engaging the lats and core for stability.

Proper Setup

• Position your eyes directly under the bar
• Grip the bar with hands slightly wider than shoulder-width
• Squeeze your shoulder blades together and down
• Create an arch in your upper back while keeping glutes on bench
• Plant feet firmly on the ground for leg drive
• Unrack with straight arms, bring bar over chest

Execution & Technique

• Lower the bar with control to mid/lower chest (touch point varies by anatomy)
• Keep elbows at approximately 45-75 degree angle from torso
• Maintain wrist alignment - bar over forearm bones
• Drive through feet while pressing (leg drive)
• Press bar back toward rack in a slight arc
• Fully lock out elbows at top without losing tightness

Common Mistakes

• Flaring elbows excessively (90 degrees) - increases shoulder stress
• Bouncing bar off chest - reduces muscle engagement
• Lifting hips off bench - illegal in competition, reduces stability
• Inconsistent bar path - practice same groove every rep
• Losing upper back tightness mid-set
• Pressing with thumbless grip (suicide grip) - dangerous

Strength Building Tips

• Train bench 2-3x per week with varying intensity and volume
• Include close-grip bench for tricep development
• Use pause reps to build power off the chest
• Strengthen supporting muscles: rear delts, upper back, triceps
• Progress gradually - add 2.5kg/5lb when you can complete all sets
• Use appropriate warm-up sets before working weight

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