Correct Bench Press Technique

Correct bench press technique is essential for continued strength gains. Errors in technique can slow progress and cause injuries.

It is shown here as a free weight lifting exercise. It firms the chest and improves upper body shape.

Transfer to Sports: Basketball passing, throwing, striking, similar pushing movements.

Muscles: pectoralis (chest), triceps brachii (back of upper arm), and anterior deltoid (front of shoulders)

Bench Press Technique Chest Position Bench Press Technique Arms Extended

Starting Position: Lie with your face under the bar, feet flat on the ground (5 point position). Your position should allow for the bar move through a slight arc without hitting the uprights.

While the grip may vary, the hands are normally placed on the bar slightly wider than the shoulders. A more narrow grip emphasizes the triceps.

Basic Movement: The exercise is performed by locking out the bar, lowering it in a slight arc to the chest with the arms about 45 degrees away (abducted) from the body, and returning to the locked out position. The NSCA provides a detailed video of correct bench press technique.

Common Errors:

1. Arching, raising the hips

2. Winging the elbow out

3. Touching down at varied points on the chest

4. Not controlling the bar consistently and evenly through the range

Similar Pushing Exercises:

Alternate Decline Dumbbell Press

Decline Press Incline Press With Barbell Incline Press

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