How to Bench Press Correctly: A Step-by-Step Guide for Beginners
In case you have joined a gym recently or taken up weightlifting, the probabilities are high that you have already seen the bench press being performed. It is very popular as well as an extremely effective exercise for building the upper body’s strength. However, the downside is that doing it incorrectly may result in shoulder pain, stagnation of progress, or worse, serious injuries.
Learning how to bench press correctly is not about heavy weights alone. It involves proper lifting form mastery, correct muscle engagement, and safe, controlled technique adherence. Whether you’re training at home with Prime Fitness equipment to hire or hitting your local gym.
Getting Set: The Foundation of Proper Lifting Form
Before you even touch the bar, the right setup is crucial. Think of it as the bedrock for the rest of your life.
Proper Body Placement on the Bench
Your goal here is to create a stable, full-body base, not just an upper-body exercise!
- Lie Down: Position yourself, so the barbell is directly over your eyes or slightly over your nose/mouth. This ensures a safe lift-off and rack.
- Foot Placement: Plant your feet flat on the floor, wider than hip-width. Drive them down and slightly towards your head. This is your “leg drive,” which provides immense stability and power.
- The Arch: A slight, natural arch in your lower back is normal and perfectly safe. Never flatten your back completely; a moderate arch helps to engage your chest and protect your shoulders.
- The Power-Packed Upper Back: is the main step you can take for healthy shoulders. By retracting your shoulder blades (scapulae) you will already be in the best position possible for the exercise because pinching them together as if you are holding a pencil between them will create a puffed up chest, a safe keep of your shoulders in a stable position, and the shortest bar distance to travel. Tightness like this should be maintained throughout the whole lift.
Gripping and Unracking: Ready for the Lift
Your base is already established; now the focus will be on the hands and the lift-off.
The Correct Bench Press Grip
Your grip plays a significant role in terms of safety and muscle activation.
- Grip Width: A medium grip where your forearms are more or less perpendicular to the floor when the bar is resting on your chest is a good starting point for most beginners. That usually means a distance that is 1.5 to 2 times the width of your shoulders.
- Bar Position: Your palm should form a cup of the heel of your hand, not the center, for the bar to be placed there. Visualize a straight line going from the bar through your wrist and forearm; it should perfectly align. This alignment will be the reason why your wrists will not bend backward (wrist extension), which is both a sign of weakness and a risk of injury.
- The “Suicide Grip” is a No-Go: Always wrap your thumb around the bar. A thumb-less grip (suicide grip) is incredibly dangerous as the bar can easily slip out of your hands.
The Unrack (Lift-Off)
First of all, take a deep and big breath through your nose and into your belly to activate your core. Then, by pressing the barbell straight up and out of the supports, you will ‘unrack’ the weight and get it securely in the position right over your shoulders. Please wait for the bar to be perfect before starting your set.
The Bench Press Technique: Step-by-Step Execution
This is the core of how to bench press correctly. The motion consists of two parts: the fall (lowering) and the lift (the press).
Phase 1: The Descent (Lowering the Bar)
- Maintain Tightness: Do you still remember that tight upper back and braced core? Yes, hold onto it!
- Lower Slowly and Controlled: Very slowly bring the bar down to the middle of your chest (around the nipple line or mid-sternum). The descent should take longer than, say, 2-3 seconds since it is slower than the press.
- Bar Path: The bar should not go that way, but it should follow a very slight, controlled path. It should touch just above your chest—where the bar meets your chest, that point should be directly in line with your elbows and shoulders.
- Elbow Position: Your elbows should be slightly tucked in, not completely out to the sides. Go to a 45–60-degree angle with respect to your body. This is a vital aspect of proper lifting form that brings shoulder protection along with it.
Featured Snippet Tip: The proper bench press technique entails lowering the barbell in a controlled manner to mid-chest level, holding the elbows in at a $45^\circ – 60^\circ$ angle, and always keeping the upper back tightly engaged.
Phase 2: The Press (Lifting the Bar)
- Pause (Optional but Recommended): A short, regulated stoppage at the time of contact of the bar to the chest is sometimes suggested for learners, as it helps to get rid of momentum and provide full range of motion.
- Drive! Get the bar off your chest at such speed that at the same time you lift the bar up you push your feet into the ground (leg drive). Consider that you’re pushing away from the bar instead of just pushing it up.
- Bar Path: The bar movement should be a little arc backward towards the original position above your shoulders.
- Lockout: Complete the movement by bringing your elbows straight at the top, but do not release the tension on your shoulders—keep them tight. Breathe out when you are through the hardest part of the lift.
Common Mistakes and How to Fix Them
If your bench press technique doesn’t feel right, then most likely you are committing one of these errors that are often made.
| Mistake | Why It’s a Problem | The Fix |
| Flaring Elbows | Puts excessive strain on the shoulder joint, risking injury. | Tuck your elbows to a $45^\circ – 60^\circ$ angle relative to your torso. |
| Bouncing the Bar | Turns the lift into a rebound, reducing muscle work and risking a chest injury. | Control the bar all the way to a soft touch or brief pause on the chest. |
| Loose Upper Back | Instability leads to power loss and shoulder instability. | Always retract and pinch your shoulder blades together before unracking the bar. |
| Lifting the Bum/Head | Breaks the stable chain of the body, reducing power and cheating the lift. | Ensure your bum remains in contact with the bench throughout the set. Focus on leg drive to stay tight. |
The Prime Fitness Wrap-Up: Your Strength Journey Starts Now
Mastering how to bench press correctly is one of the best aspects of the fitness journey. It not only creates a solid and well-defined chest, but it also sets out the essentials for the whole lifting process that will help all other lifts you do, such as the safe squat and improving your squat form tips.
Always keep in mind, the principle of “slow and steady wins the race” applies here. Go light, concentrate on that ideal bench press technique, and the power will come. If you are setting up a home gym in Sydney, Melbourne, or any other city in Australia, a good bench and barbell are a must-have.
Ready to start benching in your own dedicated space?
Check out Prime Fitness’s range of high-quality, commercial-grade gym equipment for hire and purchase. From power racks to Olympic barbells, we’ve got everything you need to practice your new perfect form in a safe, familiar environment.
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