Bench Press

How to Bench Press

Set Your Feet

While foot placement may not be as crucial for the bench press as it is for the deadlift or squat, it still plays a vital role. Your feet form the foundation of your bench press and provide the necessary power.

Make sure to position your feet as far back towards your butt as possible while still keeping them flat on the ground. The position may vary depending on your height and body type. The key is to plant your feet firmly to generate power from the ground up through your entire body.

Position Yourself Under The Bar

Similar to foot placement, the position of your back during the bench press may vary based on your body mechanics and build. The general rule is to position yourself under the bar far enough to unrack it easily, but not so far that you hit the pegs while lifting. To maintain stability and protect your shoulders, squeeze your shoulder blades together and push your upper back into the bench. Visualize crushing a grape between your shoulder blades to help engage your back muscles. 

Arch Your Back

The topic of arching your back during the bench press can be controversial, especially among bodybuilders. Some bodybuilders believe that arching your back is solely a powerlifting move. However, arching your lower back can help you maintain a neutral spine and keep your back tight and protected while pressing.

If you're not a powerlifter, you don't need to arch your back to an extreme degree. Still, maintain a slight arch in your lower back for proper form. On the other hand, if you are a powerlifter, arch your back as much as possible to reduce the distance the bar has to travel.

Set Your Grip

Your grip width will depend on your body type and goals. Individuals with longer arms may need to grip wider, as well as those aiming to lift maximum weight in competitive powerlifting. On the other hand, individuals with shorter arms may need a narrower grip, and if you're primarily lifting in hypertrophy rep ranges, this may be the better position for the majority of your lifting.

However, it is not recommended to use exaggerated grips in either direction. Most people grip around the barbell rings or just inside them. It is not advisable to use a false grip because it can be dangerous. It's essential to wrap your thumb around the bar to maintain proper grip strength and prevent accidents.

Brace And Unrack

Take a deep breath, brace your core, and unrack the bar with control. Do not waste your energy by lifting the bar off the rack haphazardly, especially if it's loaded with a lot of weight. If you do not have a spotter, use your legs and drive your back into the bench to lift the bar out of the rack. 

Breathe In And Lower The Bar

Before you move the bar downward, take another deep breath. Hold that breath and use it to brace your abdominal wall. As you do this, think about bending the bar into a U-shape with your hands. Bending the bar will allow you to tuck your elbows naturally to engage your lats and protect your shoulders.

Hold your breath until you get past the eccentric sticking point of your press, then breathe out forcefully as you push.

Touch Your Chest

The position where the bar touches your body will depend on your arm length and grip width. Regardless of where it touches, your forearms should be perpendicular to the ground in the bottom position. If they are not at a 90-degree angle, you may lose force.

If you have long arms and a narrow grip, the bar will touch lower on your body. If you have short arms and a wide grip, it will touch higher on your chest. Most people will touch anywhere between their upper abs and nipple line. Aim to touch the same spot every rep.

Push With Leg Drive

After the bar has made contact with your torso, engage your glutes and drive your legs into the ground to initiate the upward movement. Don't be afraid to use leg drive as it helps you stay tight and lift more weight.

As you press up, remember to breathe out forcefully through the sticking point and imagine throwing the bar back in a slight arch or "reverse J" pattern.