How to Do a Proper Bench Press (Without Wrecking Your Shoulders!)

The bench press is one of the most powerful upper body exercises—but if you’re doing it wrong, you’re leaving gains on the table (or worse, setting yourself up for injury!). Whether you want a bigger chest, stronger arms, or improved pushing power, mastering proper bench press form is non-negotiable.

In this guide, we’ll break down how to bench press like a pro—step by step.

Step 1: Set Up for Success

Before you even touch the bar, your setup is key! Here’s what you need to do:

Lie down on the bench with your eyes directly under the bar.
Plant your feet flat on the ground—this creates a solid base for power.
Grip the bar slightly wider than shoulder-width (too wide = shoulder strain, too narrow = triceps-dominant).
Keep your wrists straight, not bent back, to avoid wrist strain.
Engage your core and squeeze your shoulder blades together—this keeps your chest in the best position for pressing.

Pro Tip: Keep a slight arch in your lower back, but don’t overdo it! A small arch protects your spine and helps you lift heavier.

Step 2: Lowering the Bar (The Right Way!)

Here’s where most people mess up! Lowering the bar too fast or in the wrong position can hurt your shoulders and limit strength gains.

Control the descent—take about 2-3 seconds to lower the bar.
Lower it to the mid-chest (sternum area), NOT your neck!
Elbows should be at a 45-degree angle (flaring them out too much = shoulder injury risk).
Keep your forearms vertical—this ensures maximum power transfer from your arms to the bar.

Pro Tip: Think of pulling the bar down rather than just letting it drop. This helps engage your lats and keeps the movement strong.

Step 3: The Press (Explode Up!)

Now for the most important part—pushing the bar back up with power!

Drive through your feet! (Yes, your legs play a role too!)
Push the bar up explosively, but stay in control—don’t bounce it off your chest!
Lock out your elbows at the top without overextending.
Exhale as you push up for maximum force output.

Pro Tip: Imagine pushing yourself into the bench instead of just pressing the bar up. This keeps your back stable and helps generate more strength.

Common Bench Press Mistakes (And How to Fix Them!)

Bouncing the bar off your chest – Control your reps! Use your muscles, not momentum.
Lifting your feet or shifting them around – Keep them planted for stability.
Flaring your elbows too much – This puts excessive strain on your shoulders.
Not using a full range of motion – Bring the bar all the way down for full muscle activation.

Pro Tip: Want bigger and stronger muscles? Slow down your reps and focus on perfect form before chasing heavy weights!

How to Make the Bench Press More Effective

Warm Up First! – Do push-ups or light chest presses before lifting heavy.
Use a Spotter! – Especially when going for heavy reps.
Train All Angles! – Use incline and decline variations for a fuller chest.
Don’t Bench Too Often! – 2-3 times per week is ideal.

Want to Perfect Your Bench Press? We’ll Show You How!

At My Ultimate Fitness Centre in Adyar, our expert trainers will help you:
Fix your bench press form for maximum strength and safety
Get personalized strength training plans tailored to your goals
Access premium gym equipment for next-level gains

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Call us at: 9600959971
Visit: myultimatefitnesscentre.com
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