How to Bench Press

Introduction

Aside from the overhead press, the bench press is a great movement to strengthen the upper body and specifically the chest, delts, and triceps. There are different ways people perform the bench press, but there are some universal standards that I think are worth mentioning in this post and hence why I made a video about it. First, why should you listen to me? I mean, what do I have to offer you? Well thats not a unfair question. I compete and technically qualify as a professional powerlifter. I’ve been competing for quite some time, and have some tricks up my sleeves. So if you want to learn from a pro, watch the video and read on. 

Form

I see many people have an excessive arch in the low back. Having the arch is useful for maintaining a neutral spine, but I'm referring to (mainly the women) those who look like they’re battling for a flexibility contest vs strength. Having just enough of an arch where you don’t turn into a contortionist while benching is super important. I value flexibility too, but when you’re benching it should be about strength not flexibility. You also want to squeeze your glutes when benching to load those powerful muscles, and avoid putting too much on the low back. Hamstring, quads, and glutes play a big role in the bench press so it’s important that you use them accordingly. 

Some people position their feet as if they on their tippy toes, but I tend to teach it with flat feet. I don’t think there is a right way to this, and it depends on the federation you’re competing in that will be strict on this. So I lean towards feet flat on the floor. 

Bar Placement and Bar Path 

When you are under the bar you want to chin almost at a angle with the bar because if you are directly under you run the risk of benching in a straight line versus with a upside down J. So you bring the bar down to your sternum and bench press up and back rather than pressing straight up. 

Breathing

You always breathe out when you exert force. Before lowering the bar you take a big breath in and brace your back (valsalva maneuver), and exhale as you press or at the top end of the movement. This will allow you to protect your spine when lifting and keep proper form. It is safe to do just make sure you practice. 

Stay tight

Whenever you are moving loads you always want to stay tight. What this means is you want to create your body to become a rock so that it is easier for you to move load. It’s all about properly training your body to adapt to the stimulus and becoming more efficient at the movements.

Conclusion

That sums up the information on how to bench press, the main takeaway is properly arching your back enough to bench but not too much and positioning your feet in a way that promotes leg drive. It’s also important you strengthen your triceps as they are the secondary muscle group in the bench press. You can explore using wrist wraps while benching, but I tend to focus on building wrist strength and stability so that you have a strong foundation before adding more load; wrist wraps are very useful and may help to push more weight, but its not necessary. 

Email espinozi.yelena@gmail.com for custom training. 

Be well, and consider subscribing to the substack to support this page and get access to programs.