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How Do You Properly Bench Press: A Comprehensive How-To Guide - Genetic Nutrition

How Do You Properly Bench Press: A Comprehensive How-To Guide

, by Genetic Nutrition, 6 min reading time

How do you properly in bench press? The bench press is a part of strength training, working muscle groups such as the chest, shoulders and triceps. It's important to use the form to get the most out of it and avoid getting hurt. This detailed guide will walk you through the steps and advise you to make sure you're doing the bench press correctly during your workout. Everything from setting up your gear and positioning your body to holding the barbell. How you breathe matters for your performance. By sticking to these suggestions, you can boost your strength gains effectively while lowering the chances of any setbacks. Keep in mind that mastering the bench press technique is key to unlocking your potential at the gym.

Understanding Bench Press Set-Up

To excel in executing a bench press, it's crucial to master the technique from beginning to end. Start by positioning yourself on the bench, ensuring your feet are firmly planted on the ground and your back is flat against the seat. Grip the barbell with a wider-than-shoulder-width grasp, ensuring your hands are evenly spaced for stability during lifting. Activate your core muscles. Retract your shoulder blades as you lower the barbell towards your chest, keeping your elbows slightly tucked in. Exhale as you push the barbell up to the position, maintaining control and stability throughout the motion. Through practice and attention to detail, you can refine your bench press form. Enjoy a stronger, more defined upper body.

Executing Bench Press

Looking to improve your bench press technique? Check out this guide. To make sure you're doing the exercise correctly, start by picking a weight that challenges you while maintaining form. Then, lie on the bench with your feet on the ground and shoulders pulled back. Remember to engage your core throughout the movement and lift the barbell off the rack, keeping it directly over your chest. When lowering the weight, focus on keeping an arch in your lower and keeping your elbows at a 45-degree angle to your body. Push the weight up using power from your chest and triceps. By following these steps, you'll be well on your way to mastering the bench press technique.

Common Mistakes to Avoid

People often make an error when doing the bench press by arching their back a lot. It's crucial to ensure form by keeping your back flat to avoid strain or injury. Also, using momentum to rely on muscle control can result in technique and subpar outcomes. Concentrate on controlled movements to get the most out of this workout.

Bouncing the Bar

Mastering the bench press requires using a controlled bouncing motion. This technique, known as "Bounce The Bar," entails bringing the bar down to your chest and then swiftly pushing it up while engaging your chest, shoulders, and triceps. By perfecting this movement, you can enhance strength and muscle definition effectively.

Arching the Lower Back

To perform the bench press correctly, it's important to perfect the arch on your lower. This arch helps maintain alignment and stability throughout each repetition. Keeping this arch consistent does not enhance your bench press skills. Also reduces the risk of injury over time.

Flaring the Elbows

It's important to flare out your elbows when perfecting your bench press form. This technique helps activate the chest muscles and reduces strain on the shoulders. Making this change can greatly improve your performance and outcomes during workouts at the gym.

Failing to Lock Out

You must lock out during bench press to ensure your progress. Raise the risk of injury. It's essential to extend your arms at the top of each rep to improve strength and form. Remember, mastering techniques is vital for achieving results and reducing setbacks in your workouts.

Tips for Maximising Bench Press

To improve your bench press performance, concentrate on refining your form. Begin by holding the barbell at shoulder width. Lower the barbell until it lightly touches your chest, then push it up explosively while keeping your elbows close to your body. Remember to maintain breathing and a stable base to achieve the results.

Gradually Increase the Weight

Are you interested in improving your bench press skills? Begin by developing strength securely. Gradually adding weight can help prevent injuries and support improvement. Concentrate on maintaining posture, such as keeping your back and elbows close to your body. By being patient and sticking to a routine, you'll excel at the bench press. Start noticing outcomes quickly.

Incorporate Variations

When performing the bench press, it's crucial to mix things up by trying out different techniques. This helps avoid hitting a plateau and works for muscle groups for strength development. Explore grips, positions and bar placements to keep pushing yourself and enhance your form continuously.

Focus on Form

To unleash your potential in the gym, start by perfecting your bench press form. Paying attention to technique is key to avoiding injuries and optimising muscle engagement. Every little aspect matters, from keeping your feet planted on the ground to maintaining a grip on the barbell, which contributes to a powerful and efficient bench press. Remember to keep your shoulders pulled and chest raised during the exercise to realise your capabilities.

Incorporate Accessory Exercises

To enhance your muscle strength and prevent imbalances, it's essential to add exercises to your bench press routine. Focusing on muscles that don't get attention during bench presses, like the rotator cuff and triceps, can boost your performance and lower the chances of getting hurt. Good additional exercises to try are face pulls, tricep dips, and shoulder rotations.


Proper execution of a bench press requires mastering the technique to prevent injuries and achieve the results. Begin by lying flat on the bench with your feet planted firmly on the ground, maintaining an arch in your lower and gripping the bar at shoulder width distance. Lower the bar slowly to your chest while keeping your elbows at a 45-degree angle, then push it up explosively without locking your elbows at the top. Remember to breathe throughout the exercise and focus on engaging your chest, shoulders and triceps muscles. 

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