How to Bench Press: Build a Bigger, Stronger Chest

"How much do you bench?" It's the question every lifter has heard. The bench press has become the universal measuring stick for upper body strength, and whether that's fair or not, learning to bench properly is essential for anyone serious about training.

I remember my first time benching. I unracked the bar, lowered it straight to my neck, flared my elbows to 90 degrees, and bounced it off my chest. Everything wrong, basically. A decade later, I've fixed those mistakes and added over 100 pounds to my bench—not through secrets, but through finally learning proper form.

Why Proper Bench Form Matters

The bench press, when performed correctly, is safe and effective. But poor form causes more shoulder injuries than almost any other exercise. Research from the Journal of Orthopaedic & Sports Physical Therapy shows that bar path, elbow position, and shoulder blade placement dramatically affect shoulder joint stress.

Good form isn't just about safety—it's about strength. Proper setup creates a stable base that lets you lift more weight and build more muscle.

The Setup: Creating Your Foundation

Foot Placement

Your feet provide stability and leg drive. Plant them firmly on the floor, either flat or on your toes (whichever gives you more drive). Position them back toward your hips.

Shoulder Blades: The Key Most People Miss

This is the most important and most overlooked aspect of bench setup:

1. Lie on the bench and grab the bar
2. Squeeze your shoulder blades together (retraction)
3. Pull them down toward your hips (depression)
4. Lock them in this position and don't lose it throughout the lift

This creates a stable shelf and protects your shoulders. If you feel your shoulders rolling forward during the lift, reset.

The Arch

A natural arch in your lower back is both safe and beneficial. It:

• Shortens the range of motion slightly
• Protects your shoulders
• Creates leg drive transfer

You're not trying to be a contortionist—just maintain your natural lumbar curve with slightly more emphasis.

Grip Width

Most people do well with hands slightly wider than shoulder width. Your forearms should be roughly vertical when the bar is at your chest. Too narrow limits chest involvement; too wide increases shoulder strain.

Head, Hips, and Feet

Keep your head on the bench (looking up), hips on the bench (though a slight elevation from leg drive is fine), and feet grounded. This is your five-point contact.

Unracking the Bar

Eye Position

Start with your eyes directly under the bar. This ensures you can unrack without losing your shoulder blade position.

The Unrack

• Breathe, set your shoulder blades, and grip the bar
• Press the bar straight up out of the hooks
• Move it over your chest (roughly nipple line) before descending
• Don't unrack with bent arms—it compromises your setup

Pro tip: Having a spotter help with the handoff preserves your setup better than unracking alone, especially with heavy weight.

The Descent: Controlled and Deliberate

Bar Path

The bar doesn't travel straight up and down. It follows a slight diagonal:

• Start over your shoulders (locked out position)
• Lower to your lower chest/upper abdomen area
• This diagonal path is actually more shoulder-friendly

Elbow Position

This is crucial. Your elbows should be tucked at roughly 45-75 degrees from your body—not flared at 90 degrees. Think about pointing your elbows slightly toward your feet.

Touch Point

The bar should touch your lower chest or upper abdomen—not your neck or collarbone. The exact position depends on your arm length and arch.

Control the Descent

Lower the bar with control. No bouncing off your chest. A good rule: you should be able to pause on your chest for a second if asked.

The Press: Driving Up

Leg Drive

This is legal and encouraged. Push through your feet to create tension and stability. Some of this force transfers through your arch into the bar.

Bar Path on the Way Up

Press the bar back toward your face as you push up. You're essentially tracing a reverse J-curve. The bar should end over your shoulders, not over your chest.

Keep Tension

Don't relax at the top. Keep your shoulder blades pinched, your core braced, and your glutes engaged.

Common Bench Press Errors

Shoulders Rolling Forward

The Fix: Establish better shoulder blade retraction and depression. Think about pinching a pencil between your shoulder blades and holding it there.

Flaring Elbows to 90 Degrees

The Fix: Tuck elbows more (45-75 degrees from your body). This might feel weaker initially but protects your shoulders.

Bouncing Off Your Chest

The Fix: Control the descent. Pause briefly on your chest. This builds strength off your chest and prevents injury.

Butt Coming Off the Bench

The Fix: This usually means your arch is too extreme or you're generating leg drive incorrectly. Plant your feet more and focus on driving through the floor, not up.

Uneven Lockout

The Fix: Film yourself from the front. One arm finishing before the other usually indicates an imbalance. Include unilateral work like dumbbell pressing.

Bench Press Variations

Close Grip Bench Press

Hands just inside shoulder width. Emphasizes triceps. Great for lockout strength.

Pause Bench Press

Pause for 1-2 seconds on your chest. Eliminates any bounce and builds starting strength.

Incline Bench Press

Bench set to 30-45 degrees. Emphasizes upper chest and front delts.

Dumbbell Bench Press

Greater range of motion, requires more stabilization. Excellent for addressing imbalances.

Floor Press

Lying on the floor limits range of motion. Great for tricep emphasis and lockout training.

Programming the Bench Press

Frequency

Most people benefit from benching 2-3 times per week, varying intensity and volume.

Rep Ranges

• Strength (1-5 reps): Heavy, low volume
• Hypertrophy (6-12 reps): Moderate weight, higher volume
• Beginners: 3-5 sets of 5-8 reps is a good start

Accessory Work

• Overhead press (shoulder strength)
• Tricep work (dips, pushdowns, skull crushers)
• Dumbbell pressing (address imbalances)
• Row variations (back strength for stability)

Safety: The Bench Requires Respect

Always Use Safety Bars or a Spotter

The bench press is the only lift where the bar can pin you with no escape. Either:

• Use safety bars set just below chest height
• Have a competent spotter
• Use dumbbells instead

Never bench heavy alone without safeties. People die from this every year—it's not worth the risk.

Don't Use a False (Suicide) Grip

Keep your thumbs wrapped around the bar. A thumbless grip is called "suicide grip" for a reason.

Know When to Bail

If you fail a rep, guide the bar toward your stomach and sit up. With safeties, let it settle on the bars. Don't try to heroically force a rep you're not going to get.

The Bottom Line

The bench press is a skill that improves with practice and attention to detail. Small adjustments—tighter shoulder blades, better elbow position, improved bar path—can add weight to your bench and years to your training career.

Film yourself regularly. Compare your form to what I've described here. Make one change at a time and give it a few weeks before evaluating. The bench press rewards patience and precision.