Image Image Image Image Image Image Image Image Image Image

Pain and Muscle | April 14, 2021

Scroll to top


No Comments

Bench Press Technique

Bench Press Technique

Bench press benefits

The bench press is an exercise of the upper body. The person performing the exercise lays on his or her back, lowers a weight to chest level, and then pushes it back up until the arms are straight.

The barbell bench press is one of three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding, and other types of lifting fitness training to develop the chest muscles.

The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.

How to perform the bench press exercice:

bench press

1- Grip the bar with hands wider than shoulder-width apart. Your knees should be bent 90˚, your feet flat on the floor and your head and shoulders supported by the bench.
2- Brace your core muscles and contract your shoulder blades.
3- Lift the bar from the rack and hold it directly above your chest.
4- Lower the bar slowly to your chest.
5- Push back upwards until the arms are fully extended without locking the elbows.
6- Keep a natural arch in your back.


-Never use an “open hand” grip where the thumb is behind the bar. Always wrap your thumbs around the front of the bar to prevent dropping the bar on your chest. Serious injury or death can occur from dropping the bar.
-Never lift the head off the bench as this can lead to neck strains.
-Always keep feet on the ground as not doing so could lead to a loss of balance.
-Keep the back flat on the bench unless properly trained otherwise. Not keeping the back flat could lead to back injuries.
-Do not lower the barbell to the chest unless that’s the point where the elbows are even with the shoulders.
-Maintain control of the weight at all times.
-Do not lock out the elbows as this could lead to joint damage.
-Do not bend or curl the wrists as this could lead to joint damage and loss of control.
-Use a spotter if lifting heavy or a beginner to this exercise.
-Make sure to breathe during the incline bench press to prevent any black outs.
-This exercise is not recommended for those who have joint problems in the shoulders or elbows.
-Keep your head flat on the bench to reduce the risk of neck injury.