Bench press: technique step by step

Setup

• Lie with your eyes under the bar. Grip slightly wider than shoulder-width — forearms vertical at the bottom position.
• Set a stable base: feet flat on the floor, shoulder blades pinched together and pulled down ("into your back pockets"), a slight arch in the upper back.
• Unrack with leg drive: press your feet into the floor and drive your upper body back toward your head as you take the bar out.

The movement

1. Breathe in, lower the bar with control to the lower chest/upper stomach. Wrists straight, elbows about 45–70 degrees from the body — not flared straight out.
2. The bar touches the chest without bouncing.
3. Press up in a slight arc back toward your head while leg drive pushes you down into the bench.

Common mistakes

• Flared elbows (90°): increases stress on the shoulder joint. Tuck the elbows in.
• Bent-back wrists: keep them straight above the elbows.
• Bouncing off the chest: you lose both control and tension — pause softly at the bottom.
• Hips lifting off the bench: lower the weight and keep your contact points (head, shoulder blades, hips, feet).

Safety

Use safety pins or a spotter for heavy sets close to failure — never collar the bar when attempting maximal lifts alone.