The Right Way to Bench Press: A Coach’s Perspective

The bench press is a complex exercise that primarily targets the pectoral muscle (chest muscles). It also works the triceps, anterior deltoid (front shoulders) and stabilizer muscles. As a certified fitness trainer, I’ve witnessed how mastering this exercise can transform workouts—when done right.

In addition to aesthetics, a strong bench press improves functional strength and performance in sports that require upper body strength, such as football, basketball or wrestling. However, improper form can lead to shoulder strain, joint injuries, or uneven muscle development. Mastering proper technique ensures that 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 avoid common mistakes to get the most out of this basic exercise.

How to bench press with proper form

1. Set up correctly

Correct setup is the foundation of a successful bench press.

• Set up the bench and bar: Make sure the bench is stable, with the bar set at a height that allows you to release it without undue strain.
• Lie properly: Position your body so that your eyes are directly under the bar. This alignment helps maintain a safe path of movement.
• Foot position: Place your feet firmly on the ground, slightly behind the knees. Your heels should stay on the floor to ensure a stable footing.
• Back position: Maintain a slight natural arch in your lower back, with your shoulder blades tucked in and pressed into the bench.
• Engage your shoulders and back: Retract the shoulder blades and press them firmly into the bench. This protects your shoulders and provides a strong pressing surface.

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2. Grip the bar correctly

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

• Use a pronated grip (palms facing to the side) with thumbs tightly wrapped around the bar.
• Place your hands slightly wider than shoulder width apart. This alignment helps target the chest while minimizing shoulder strain.
• Ensure symmetry: Make sure your hands are evenly spaced using the marks on the bar.

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3. Remove the bar safely

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

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4. Lower the bar using the control

• Take a deep breath and start lowering the weight.
• Keep your elbows at a 45- to 75-degree angle to your torso to reduce the strain on your shoulders.
• Lower the bar until it lightly touches your chest, just below the nipple line. Avoid bouncing the bar off your chest.

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5. Press the Back Up bar

• Exhale forcefully and press the bar up with controlled force.
• Focus on engaging your chest and triceps as you push.
• Fully extend your arms without locking your elbows.

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Common mistakes and how to avoid them

1. Elbows spread too wide:

problem:

• When your elbows are excessively extended (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.

Fix:

• Imagine keeping your elbows a little closer to your body, aiming for a 45 to 75 degree angle to your torso.
• If you are unsure of your position, exercise with lighter weights or use a mirror to monitor the angle of your elbow.
• Force yourself to “bend the bar” outward, which naturally helps keep the elbows in the correct position.

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2. Irregular bar path:

problem:

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

Fix:

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

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3. Retract the 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 improper lifting mechanics.

Fix:

• Before removing the bar, actively squeeze your shoulder blades together as if you were pinching a pencil between them.
• As you pull back, press your shoulder blades firmly into the bench. This creates a stable base and maximizes breast engagement.
• Maintain this position of the scapula throughout the lift; avoid having your shoulders roll forward at the top of the press.

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4. Maintain a neutral spine

problem:

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

fix:

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

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5. Improper grip width:

problem:

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

Fix:

• Use a grip that places your hands slightly wider than shoulder-width apart.
• At the bottom of the movement, your forearms should be perpendicular to the floor.
• Avoid letting your wrists fall back by keeping them neutral and directly under the bar.

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Why trust my expertise?

As a certified fitness coach, I’ve helped individuals of all skill levels—from beginners to seasoned lifters—perfect their bench press technique. My approach combines years of hands-on experience with evidence-based training principles, ensuring 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’ll unlock its full potential for building 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 for guidance. Remember, every great lift starts with great form.