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Bench Press for Beginners: A Step-by-Step Guide to Proper Form - Genetic Nutrition

Bench Press for Beginners: A Step-by-Step Guide to Proper Form

, by Genetic Nutrition, 5 min reading time

Are you new to weightlifting? Want to enhance your bench press skills? You're in the place! In this walkthrough, we'll guide you on how to perform a bench press to help you achieve maximum results while minimising the risk of injury. Mastering the technique is crucial for newcomers as it ensures that you target the muscles and perform the exercise safely. Whether it's getting set up on the bench, positioning your hands, or perfecting your breathing patterns, we've got all bases covered. Stick with us, and before you know it, you'll be well-equipped to smash your bench press for beginners targets with confidence and accuracy.

If you're new to the game and aiming to ace the bench press technique, this detailed guide is tailor-made for you. Dive into the gritty of perfecting your bench press form as you follow a step-by-step journey, from nailing your grip to fine-tuning your breathing method. With effort and regular practice, you'll soon excel in mastering your form.

Step-by-step Tutorial to Perform the Bench Press

Are you prepared to unleash your creativity? Properly setting up your equipment is essential for a workout. Beginners often find it challenging to maintain the form when bench pressing. It's crucial to focus on aligning your body to avoid injuries and maximise muscle engagement. Before starting, ensure that your bench is stable and adjusted to its height. Place your feet on the ground apart wider than shoulder width. Hold the barbell with hands wider than shoulder width and slowly bring it down towards your chest while keeping your elbows at a 45-degree angle. Remember, technique is more important than lifting weights, so begin with weights and gradually increase as you gain confidence. Push through your heels to raise the barbell, keeping your back straight and chest lifted throughout the motion. With practice and commitment, you'll master the form for bench pressing in no time.

Position Yourself on the Bench

Please take a moment to set up the bench at the height and make sure it's level before starting your bench press routine. Once you're ready, lie back on the bench with your back against it and your feet firmly planted on the ground. Hold the barbell correctly with your hands. Keep your wrists straight as you lower the barbell towards your chest in a controlled manner. Keep your elbows close to your body to avoid strain, and focus on maintaining form to stay safe during the exercise.

Find the Grip and Position Your Wrist

As a novice doing a bench press, I know it's vital to pay attention to how you position your wrists. Keeping them straight helps distribute the weight and minimises the chances of getting hurt. Make sure you hold the barbell with your hands at a distance for stability as you go through the exercise. Mastering the bench press hinges is important to get your wrist position.

Unrack the Barbell

As a newbie looking to nail the bench press, the key is getting that barbell off the rack right. This initial move kicks off the lift, making sure you've got a grip before you start pushing. Take a second to position your hands correctly and ensure your shoulders are back and down before you lift. Keep in mind that nailing the technique is crucial for acing the bench press!

Lower the Barbell

When performing a bench press, newcomers need to focus on lowering the barbell. By maintaining control as you lower the bar towards your chest, you activate your muscles efficiently. Minimise the chance of getting hurt. Keep your elbows close to your body. Lower the bar smoothly to get the most out of the exercise. Remember, paying attention to bringing down the bar is just as crucial as pushing it up for a bench press session.

Press the Barbell Up

Lifting the barbell during a bench press session is important for maintaining form. If you're starting, begin with a weight to perfect your technique before adding resistance. Make sure to hold the barbell at shoulder width distance, keep your feet planted firmly on the floor, and slightly arch your back to activate those chest muscles. Moving steadily and in control is essential for avoiding injuries and getting results. Stay committed, and soon enough, you'll become a pro at bench pressing!

Repeat the Movement

Starting a bench press workout requires paying attention to maintaining form for every repetition. To perform the exercise accurately, it's important to maintain movement by keeping your elbows near your body and lowering the bar steadily to the chest. Mastering the technique from the beginning sets beginners on a path to establish a base for their bench press progress.

Rack the Barbell

Make sure to rack the barbell once you finish your bench press workout to avoid injuries and take care of the equipment. Safety should always be a priority when working with weights at the gym. Using the form is essential to prevent strains or accidents. Be mindful of where you position the barbell and ensure it is safely stored on the rack before proceeding. It's important to master the technique before adding weight in order to achieve better results and lower the chances of getting injured.



For those starting out with the bench press exercise, it's crucial to get the form right to avoid injuries and see results. This guide takes you through the aspects of the bench press, such as how you hold the bar, where you place your feet arching your back, and the path of the barbell. Correct shoulder positioning and making adjustments to your alignment help the target. Activate your chest muscles effectively while lifting. By paying attention to these details and gradually increasing weight safely, beginners can develop both strength and confidence in their bench press technique.

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