Bench Press Proper technique

This is an ideal form to prevent shoulder pain.

  1. Setup. Lie flat on the bench looking up at the bar. Lift your chest and squeeze your shoulder-blades. Keep your feet flat on the floor.
  2. Grab the bar. Place your hand where they naturally would go in push up position. Hold the bar in the base of your palm with a full grip and straight wrist.
  3. Unrack. Take a deep breath and unrack the bar, straighten your arms. Move the bar over your shoulders with elbows locked.
  4. Lower the bar. Lower it to your mid-chest while tucking your elbows about 75°.  Inhale as you eccentrically lower it.
  5. Press. Concentrically press the bar from your mid-chest to above the shoulders. Exhale as you push upwards while keeping your butt on the bench. Lock your elbows out at the top. Repeat for specified reps.

Variations: The most common bench press variations are: Incline (isolate upper chest), flat, (overall), decline (lower chest), wide grip (outer chest), close grip (to isolate triceps and forearms), and Smith Machine Bench Presses.

Tips: Avoid slamming / bouncing the bar off your chest, this negative (eccentric) portion of the movement is 1/2 the exercise.  Always have a spotter available when attempting heavy / low rep/ max out set’s.