How to Bench Correctly: Build a Superhero Chest & Unlock Your Full Strength Potential

How to Bench Correctly 

The bench press is one of the most popular exercises in the gym, but many people don’t realize they’re doing it wrong.

Bad form on the bench can limit your gains, lead to injury, and prevent you from reaching your full potential. The truth is mastering the correct technique can be a game-changer, helping you build serious strength and muscle.

So, let’s break down exactly how to bench correctly and get the most out of this iconic lift.

Why Proper Form Matters

The bench press is a compound movement that works multiple muscle groups at once—mainly your chest, shoulders, and triceps.

But if your form is off, you’re putting unnecessary strain on your shoulders, wrists, and elbows. Bad form also means you won’t be able to press as much weight as you should, holding back your progress.

Good form = more strength + fewer injuries. Simple as that.

The Setup: Foundation for Success

Before you even unrack the bar, your setup is critical. A solid setup will give you a strong base, protect your shoulders, and allow you to press more weight safely.

1. Plant Your Feet

Your feet should be firmly planted on the ground throughout the entire lift. This gives you stability and allows you to generate power from your lower body. Keep your feet flat and drive them into the ground as you press—this is known as "leg drive."

• Pro Tip: If your feet are moving around during the lift, you’re losing power.

2. Create a Strong Arch

Your lower back should be slightly arched during the bench press—not flat on the bench. This arch helps protect your shoulders and creates a shorter range of motion, making the lift more efficient.

• Pro Tip: Don’t overdo the arch. You want a natural curve in your lower back, not a full-on contortionist bend.

3. Retract Your Shoulders

Before you lower the bar, retract your shoulder blades and pinch them together. This stabilizes your upper back and helps protect your shoulder joints from injury.

• Pro Tip: Think of trying to hold a pencil between your shoulder blades throughout the lift.

4. Grip the Bar Correctly

Your grip is crucial for safety and power. Grab the bar just outside shoulder-width, with your wrists in a neutral position (don’t let them bend backward). Squeeze the bar tightly—it engages more muscles and gives you better control.

• Pro Tip: If your wrists hurt during the bench press, your grip might be too wide or too narrow.

The Lift: Master the Technique

Now that you’re set-up, it’s time to press.

The lift itself is where people often make mistakes that can hurt their progress and risk injury.

1. Unrack the Bar with Control

With your shoulder blades still retracted, unrack the bar and bring it directly over your chest. Your arms should be fully extended, but your elbows should not be locked out.

2. Lower the Bar to the Right Spot

Lower the bar in a controlled motion until it touches your chest. You want the bar to touch just below your nipples, not higher up toward your neck.

• Pro Tip: Keep your elbows at about a 45-degree angle from your body. Flaring your elbows out can strain your shoulders.

3. Pause at the Bottom (Optional)

Pausing for a second at the bottom of the lift, with the bar on your chest, can build strength and help you control the weight. This technique is often used in powerlifting, but it’s optional if you’re just working on hypertrophy (muscle growth).

4. Drive the Bar Back Up

Push the bar back up explosively, using your chest, triceps, and shoulders to press the weight. Make sure to use your leg drive—push through your feet to help move the weight.

• Pro Tip: Don’t bounce the bar off your chest to cheat your way up. That’s a shortcut to injury, not strength.

5. Lock Out at the Top

Finish the lift by fully extending your arms at the top of the movement, but don’t lock your elbows. Locking out your elbows puts unnecessary stress on your joints and can cause injury over time.

Common Bench Press Mistakes

There are a few common mistakes people make that can limit progress or even cause injury. Here’s what to watch out for:

• Flaring Your Elbows: This strains your shoulders and reduces your pressing power. Keep them at a 45-degree angle.

• Lifting Your Feet: Your feet should stay planted on the ground to help with stability and power.

• Bouncing the Bar: Using momentum from bouncing the bar off your chest isn’t just bad form—it’s dangerous.

• Wrists Bent Back: If your wrists are bending backward, you’re putting unnecessary strain on them. Keep your wrists neutral and in line with your forearms.

How Much Should You Bench?

Your bench press goals depend on your experience level, body weight, and training goals.

A good starting point for most lifters is to work with 60-80% of your 1-rep max for sets of 5-8 reps. This will build both strength and muscle.

• Beginner: Aim for bodyweight or slightly below for your 1-rep max.

• Intermediate: 1.25x your body weight is a solid goal.

• Advanced: 1.5-2x your body weight is an elite level of strength.

Program Your Bench for Success

To get stronger at the bench press, you’ll need to train it consistently, but not every day.

Here’s a sample weekly program:

Day 1: Heavy Bench Day

• Flat Bench Press: 4 sets of 5 reps (80% of 1-rep max)

• Incline Dumbbell Press: 3 sets of 8-10 reps

• Dips: 3 sets of 12 reps

Day 2: Speed and Technique Day

• Flat Bench Press: 5 sets of 3 reps (60% of 1-rep max, focus on speed)

• Close-Grip Bench Press: 3 sets of 8 reps

• Triceps Pushdowns: 3 sets of 12 reps

Day 3: Accessory Work

• Dumbbell Bench Press: 3 sets of 10 reps

• Incline Bench Press: 3 sets of 10 reps

• Overhead Press: 3 sets of 8 reps

The BMM Takeaway

Mastering the bench press is all about perfecting your form and staying consistent with your training.

Remember, it’s not just about moving the bar from point A to point B; it’s about engaging the right muscles, protecting your joints, and maximizing your strength.

Focus on setting up properly, driving through your legs, and using the correct form at every stage of the lift. With these techniques, you'll avoid injuries and build the chest and upper body strength you’re after.

Don’t just bench hard—bench smart!