How to Bench Press: Full Technique Guide

Step-by-Step Technique

1. Setup: Lie on the bench with your eyes roughly under the bar. Pull your shoulder blades back and down, creating a slight arch in your upper back.
2. Grip: Grip the bar slightly wider than shoulder-width, wrists stacked directly over your elbows.
3. Unrack: Lift the bar off the rack and position it over your shoulders, not your face.
4. Lower: Bring the bar down under control to your mid-chest, elbows at roughly a 45° angle from your torso, not flared straight out to the sides.
5. Press: Push the bar back up along a slight arc toward your shoulders, keeping your feet planted and glutes on the bench.

Common Mistakes

• Flared elbows — pressing with elbows straight out to the sides puts more stress on the shoulder joint. Keep them at roughly 45°.
• Bouncing the bar off the chest — reduces control and increases injury risk; lower under control and pause briefly before pressing.
• Feet moving or heels lifting — reduces the stable base you press from; keep feet planted throughout.
• Uneven bar path — often from one side pressing harder than the other; slow down and focus on symmetry.

Safety

Use a spotter when working near your limits, or set safety pins on a squat rack at chest height so the bar can't trap you if a rep fails. Never bench press heavy without one of these safeguards in place.

How to Progress

Start with just the bar or light dumbbells to learn the movement pattern. Add weight in small increments (2–2.5 kg) once you can complete all working sets with good form and full range of motion. If shoulder discomfort appears, reduce weight and check elbow position before continuing to add load.

Frequently Asked Questions

References

1. Green CM, Comfort P. The effect of grip width on bench press performance and risk of injury. Strength Cond J. 2007;29(5):10–14.
2. Saeterbakken AH et al. The effect of bench press variations in competitive athletes on muscle activity and performance. J Hum Kinet. 2017;57:61–71.