The Proper Way to Bench Press

No other exercise is more revered than the bench press. 
I heard every it's national bench day across America, in gyms every Monday.
It is safe to call it National "shoulder pain day' also, I guess.

While it is true that it is a great exercise, the bench press isn’t the best choice for many lifters and, unfortunately, the majority don’t know how to actually perform it correctly. 

Taking a step back and perfecting your technique can make the difference between a shoulder injury, a dead body, and a ripped body.

Tips to Bench Press the Right Way

There are very important key points to remember when performing the bench press to ensure a job well done with healthy shoulders and longevity also.

1. Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest.

2. Keep your chest up (thoracic extension) throughout the movement.

3. Elbows should be tucked and end up at approximately 45 degrees from your side.

4. Plant your feet firmly on the ground and actively drive them downward during the lift, to create more full body tension.

5. As you row the weight downward, you should be simultaneously driving your chest upward.
 
6. Once the bar touches your chest, drive it as hard as you can back up to lockout. Your intent should always be to move it as fast as you can.  

 Now, with these tips in mind, you can now engage in bench press process


Step-by-Step Process

Step 1:  Grab the bar at an equal distance on each side of the knurling.  For most lifters, this is typically around shoulder width, or slightly greater than shoulder width apart.  Squeeze very tightly to create tension in your hands, forearms, upper arms, shoulders, back and chest.

Step 2:  Take a deep breath, driving your chest upwards, pulling your shoulder blades back and down into the bench.

Step 3:  Plant your feet and drive them downward.  Squeeze your buttocks to tighten up your hips and lock them into place.

Step 4:  Unrack the weight (with the help of a spotter) and move the bar directly over your chest *WITHOUT losing the tension in your upper back or allowing your chest to collapse.

Step 5:  Row the weight downward under control until it reaches your chest.  Ensure that your wrists and elbows stay in alignment.  This will give you the best leverage and keep the weight centered.

Step 6: Without allowing your chest to collapse or losing any tension, coordinate your leg drive with driving the bar powerfully back to lockout. 

Step 7:  Catch your breath and repeat