Bench Press Technique

Everyone who’s ever set foot in a gym knows what the bench press is. While the bench press continues to be one of the most loved weight training exercise of all time, it never ceases to amaze me whenever I see someone using the wrong bench press technique and sloppy form.

Sure you can get away with bad form poor bench press technique for awhile…but in the end you’ll either wind up injuring yourself needlessly or simply never reach your full bench press potential!

Ideal Bench Press Technique And Form

 

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Muscles Used During The Bench Press

Target Body Part: Chest, Shoulders, Triceps
Primary Muscles: Anterior and Medial Deltoid, Triceps, Pectorals
Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Triceps, Extensors, Serratus Anterior

 

Starting Position: Lie face up on a horizontal bench, with your butt flat on the bench and your feet flat on the ground. Your back should be in contact with the bench as well.

Grab the barbell with an overhand grip that’s just slightly wider than shoulder width. Make sure to completely wrap your thumbs around the bar in order to prevent the bar from slipping.

Downward Phase: Gently inhale and allow the bar to lower to your chest in a slow and controlled manner. You want the bar to touch your chest just below your lower pectoralis (use your nipples are a guide).

Upward Phase: Exhale and slowly extend your arms until the barbell has been moved through the complete range of motion and is now back at the starting position.

Special Instructions: The bench press can also be performed with a slight arch in the lower back area (though not recommended). This position allows you to train with heavier weights as it causes the weight to target the more powerful lower pectoral muscle.

Warning: If you have a history of lower back problems, then it’s definitely not a good idea to utilize the “power lifter” approach to bench press form. It may also be a good idea to raise your legs onto the bench. This prevents your lower back from inadvertently arching while you bench press.

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Vary the angle of the bar and the position of your hands as you perform this exercise. This bench press technique will allow you to target different parts of the pectoral muscle:

  • A grip with your hands closer together targets the middle part of your pectorals.
  • While a grip that is wider than usual targets the outside portion of your pectoral muscles.
  • If you lower the bar to the lower part of your rib cage, you will target the lower part of your pectoral muscle.
  • If you lower the barbell onto the middle part of your pecs, you will target the pectoral muscles in the middle of the chest.

If you learn how to use the proper bench press technique, you’ll be surprised at just how quickly you’ll be able to build up your chest muscles (without hurting yourself in the process).