The right way to bench press: a coach’s 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 seen how mastering this exercise can transform a workout—when done right.

In addition to aesthetics, a strong bench press improves functional strength and performance in sports requiring upper body strength such as football, basketball or wrestling. However, incorrect form can lead to shoulder strain, wrist injuries or uneven muscle development. Mastering proper technique will ensure 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 bench press, share pro tips, and explain common mistakes to help you get the most out of this basic exercise.

How to bench press with proper form

1. Set up correctly

Correct setup is the basis of a successful bench press.

• Place the bench and bar: Make sure the bench is stable, with the barbell placed at a height that allows you to extend it without excessive 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.
• Leg placement: Place your feet firmly on the ground, slightly behind the knees. Your heels should stay on the floor to provide a stable base.
• Rear position: Maintain a slight natural arch in your lower back with your shoulder blades pulled and pressed 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 press base.

2. Grip the bar correctly

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

• Use a pronated grip (palms facing away) with thumbs tightly wrapped around the bar.
• Place your hands slightly wider than shoulder-width apart. This alignment helps focus the chest while minimizing shoulder strain.
• Ensure symmetry: Check that your hands are evenly spaced using the marks on the barbell.

3. Safely unpack the bar

• Engage your core and strengthen your body as you lift the bar from the rack.
• Extend your arms fully and place the bar directly above your shoulders.

4. Start the control bar

• Take a deep breath and start lowering the barbell.
• Keep your elbows at a 45- to 75-degree angle to your torso to minimize 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 push the bar up with controlled force.
• Focus on engaging your chest and triceps as you push.
• Extend your arms fully without locking your elbows.

Common mistakes and how to avoid them

1. The elbows extend too much:

Problem:

• When your elbows open 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.

Repair:

• Visualize keeping your elbows slightly tucked closer to your body and aim for a 45 to 75 degree angle to your torso.
• If you are unsure of your position, exercise with a lighter weight or use a mirror to monitor the angle of your elbows.
• Force yourself to “bend the bar” outward, which naturally helps keep your elbows in the right position.

2. Incorrect rod path:

Problem:

• Correct bar path allows you to lift more weight while maintaining efficient power transfer. Keeping the bar in the correct path minimizes the risk of a bump or shoulder strain.

Repair:

• Lower the bar in a straight line down toward mid-chest. Avoid drifting too far forward (toward the head) or backward (toward the belly).

3. Retract the shoulder 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 incorrect lifting mechanics.

Repair:

• Actively pull your shoulder blades together as if you were gripping a pencil between them before pulling the bar out.
• After pulling, press the shoulder blades firmly into the bench. This creates a stable base and maximizes chest engagement.
• Maintain this scapula position throughout the lift; avoid rolling your shoulders forward at the top of the press.

4. Maintain a neutral spine

Problem:

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

repair:

• Maintain a natural arch in your lower back that allows your torso to stay strong but your hips to stay on the bench.
• Avoid lifting your glutes from the bench, as this compromises your form and increases stress on your lower back.
• Engage your core muscles to stabilize your torso. Think of bracing your core as if you were preparing for a punch.

5. Incorrect handle width:

Problem:

A narrow grip overstresses the triceps and reduces chest activation, while a wide grip places undue stress on your shoulder joints and increases the risk of injury.

Repair:

• Use a grip that places your hands slightly wider than shoulder-width apart.
• At the bottom of the movement, your forearm should be perpendicular to the floor.
• Keep your wrists from falling 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 skill levels—from beginners to seasoned lifters—improve their bench press technique. My approach combines many years of practical experience with evidence-based training principles, ensuring that 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 unlock its full potential to build strength, muscle mass, and functional strength. Start with manageable weights, prioritize technique, and gradually increase the load as your confidence and strength improve.

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