Bench Press With Perfect Form

It’s the most ego-boosting exercise in the gym. If you’re good at it, that is. If you’re not, you’ve probably lied and told people you are. For some reason, the bench press is arguably the most glamorized exercise in all of training — sort of like the 100 meter dash in the Olympics — and it’s the reason men are lined up at the gym on Mondays like a cattle call.The unfortunate truth is that it may be the most popular lift, but that doesn’t mean it’s the most necessary. In fact, the bench press is far from the most necessary lift. But this fact isn’t going to stop you guys from doing it, so we might as well learn to do it right.


The Setup
Your lifting will go nowhere if you don’t have a proper starting position. For a lift so large, it’s not as simple as jumping under the bar and making sure it touches your chest in the same place every time. Tightness is the key when it comes to the bench press and doing it well.  Slide under the bar until your eyebrows are positioned directly below it when it’s on the rack. Next, pull your shoulders back as much as you can and pin them to the bench in that position. This immobility of the shoulder blades is your saving grace when it comes to executing the movement injury-free.  It’s th
e only way to press without risking damage to your shoulders. For other movements, however, such as the overhead press, pushups and even pullups, having proper mobility and active movement of the shoulder blade promotes a healthy joint capsule and function.
Having the shoulder blades pulled back during the bench press means you’ll create an arch in your back. If your back is completely flat against the bench from top to bottom, you’re not set up properly.
How you position your feet is also vital. Having your feet off the ground or way out in front of your body is a far-too-common practice. Both foot positions sacrifice plenty of strength. Keep your feet tucked in so that your knees are at an angle of 90 degrees or less.  This way, you have a strong, firm base of support from which to drive — yes, pressing hard through the feet will help your bench press!
How about your hands? My first piece of a
dvice would be to squeeze the life out of the bar, regardless of your grip. You want your force to transfer itself from your target muscles right into your forearms and hands. This will help keep your wrists from rolling and encourage a strong, stable lift.  Choose a grip that’s comfortable for you, but going too wide with the hands will make your shoulders more vulnerable. I recommend a hand width that creates a 90-degree elbow angle when the bar’s on your chest. Make sure you lower the weight to the same point of contact — around the nipple line — every time.
The Press
Pushing the bar off your chest takes a combination of accuracy and timing. As mentioned earlier, remember to drive the feet hard into the floor. Press the bar until it finishes directly above your shoulders — not your chest! This is important, as you’ll be in the most supported finishing position when you do so.  
One More Thing
As you lower the bar, feel free to slightly tuck your elbows in toward your body. This position will also help your shoulders, and it’s even more helpful for people with a history of injuries.
Bench Press With Perfect Form