Bench Press

How to Perform

1. Lie on the bench with eyes under the bar
2. Grip the bar slightly wider than shoulder-width
3. Retract and depress your shoulder blades — squeeze them together and pull them down
4. Unrack and lower the bar to your mid-chest with control
5. Press up explosively to full lockout
6. Keep your feet flat on the floor and maintain a slight arch

Tips

• Keep your shoulder blades pinched together and driven into the bench throughout — this protects your shoulders and creates a stable base
• No barbell? Dumbbell bench press gives a greater range of motion and works each side independently
• Use a controlled 2-3 second descent, then explode up — tempo builds muscle and prevents bouncing off the chest
• Flaring elbows to 90 degrees is a common beginner mistake — keep them at about 45 degrees to protect your shoulders
• Feel the stretch across your chest at the bottom and squeeze your pecs to initiate the press off your chest

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Wrist Wraps	Stabilises the wrist joint under heavy pressing loads	Gymreapers Wrist Wraps	Read Review
Chalk	Improves grip on the bar and prevents slipping	Liquid Grip	Read Review