The Bench Press
The bench press is a fundamental upper body exercise that builds:
Chest (pectoralis major)Shoulders (anterior deltoid)TricepsIt's also one of the most commonly butchered exercises. Poor form leads to shoulder injuries, missed gains, and frustration.
Setup (Most Important Part)
Foot Position
Feet flat on floor (or on bench if short)Drive through heelsCreates stable baseBack Position
Natural arch in lower back (not excessive)Upper back tight against benchShoulder blades squeezed together and DOWNThink "put shoulder blades in back pockets"Grip
Hands slightly wider than shoulder widthPinky on the ring marks (varies by build)Wrists straight, not bent backGrip the bar tightlyBar Position
Unrack with arms straightBar over shoulders at startDon't unrack into a pressThe Movement
Lowering (Eccentric)
Control the bar down (2-3 seconds)Tuck elbows ~45-75° (not flared at 90°)Bar path: slight diagonal, not straight downTouch below nipple line (varies by build)Touch chest—don't bouncePressing (Concentric)
Drive through feetPress up AND slightly backBar path is a slight arcLock out at topBar over shoulders at finishBreathing
Inhale and brace before loweringHold through the sticking pointExhale at topReset breath each repCommon Mistakes
Flared Elbows
Elbows at 90° = shoulder impingement riskTuck elbows to 45-75°Think "bend the bar" to engage latsBouncing Off Chest
Loses tensionRisk of sternum injuryTouch and press, don't bounceFlat Back / No Arch
Some arch is natural and safeHelps protect shouldersCreates stable pressing surfaceDon't confuse with extreme powerlifting archFeet Dancing
Moving feet = energy leakPlant feet and drive through heelsCreate stable baseWrist Bend
Bent wrists = weak position + wrist painBar sits on heel of palmWrists stacked over forearmsLifting Hips
Butt leaves bench = lift doesn't count (in competition)Also reduces stabilityKeep hips down, arch through upper backShoulder-Friendly Modifications
If you have shoulder issues:
Narrow Grip
Closer grip reduces shoulder stressMore tricep emphasisStart with hands shoulder-widthFloor Press
Limits range of motionReduces shoulder stretch at bottomGood for those with shoulder painDumbbell Bench Press
More natural arm pathEach arm works independentlyOften better toleratedReduce Range
Stop an inch above chestUse boards or pinsFor those with AC joint issuesAccessory Exercises
Build a bigger bench with these:
For Chest
Dumbbell pressIncline pressDipsCable flyesFor Triceps
Close grip bench pressTricep pushdownsSkull crushersDipsFor Shoulders
Overhead pressLateral raisesFace pulls (for rear delts)For Upper Back
RowsPull-ups/pulldownsFace pullsBand pull-apartsProgramming Basics
For Strength
3-5 sets of 3-5 repsHeavy weight (80-90% max)Long rest (3-5 minutes)For Muscle Growth
3-4 sets of 8-12 repsModerate weight (65-80% max)Moderate rest (60-90 seconds)For Beginners
3 sets of 8-10 repsFocus on formIncrease weight when all reps are cleanWarm-Up Routine
Never bench cold. Sample warm-up:
1. Arm circles: 10 each direction
2. Band pull-aparts: 15 reps
3. Push-ups: 10 reps
4. Empty bar: 15 reps
5. 50% max: 10 reps
6. 70% max: 5 reps
7. 80% max: 3 reps
8. Working sets
Safety
Always Use a Spotter
For any set you might failSpotter hands under bar (not on)Agree on signals beforehandUse Safety Pins/Arms
Set below chest levelAllows bail if you failEssential for solo trainingKnow When to Rack
If rep is grinding, rack itBetter to cut set short than get pinnedEgo injuries are realThe Bottom Line
Bench press essentials:
1. Setup matters most — Tight upper back, proper arch
2. Tuck elbows — 45-75°, not flared
3. Control the bar — Down slow, up with power
4. Bar path — Slight arc, not straight line
5. Be safe — Spotter or safety pins
Foundational Rehab offers lifting form coaching and injury prevention guidance.