Bench Press

Setup Position

Initial Positioning

  1. Lie supine on bench with eyes positioned directly under the barbell
  2. Plant feet firmly on floor with slight hip and knee flexion
  3. Create scapular retraction by pulling shoulder blades together and down
  4. Maintain contact between upper back and bench surface
  5. Establish neutral lumbar spine without excessive arching
  6. Engage core musculature to create intra-abdominal pressure

Grip Establishment

  1. Position hands on barbell with grip width 1.4-1.5 times shoulder width
  2. Achieve full grip around bar with thumbs wrapped (not false grip)
  3. Align wrists in neutral position directly under bar
  4. Ensure equal hand placement relative to bar center

Exercise Execution

Unracking

  1. Position barbell directly over mid-chest
  2. Engage latissimus dorsi for shoulder stability
  3. Press barbell upward to clear hooks
  4. Move barbell horizontally to position over nipple line
  5. Pause to establish control before initiating descent

Descent Phase (Eccentric)

  1. Lower barbell in controlled manner toward chest
  2. Maintain scapular retraction throughout descent
  3. Allow elbows to track at approximately 45-degree angle from torso
  4. Control descent velocity at 2-3 second tempo
  5. Touch chest lightly at nipple line without bouncing
  6. Maintain tension in legs and core throughout lowering phase

Ascent Phase (Concentric)

  1. Drive feet firmly into floor to maintain stability
  2. Initiate upward press through coordinated chest and triceps activation
  3. Maintain slight elbow position forward of shoulders
  4. Press barbell in slight arc back toward starting position over shoulders
  5. Complete full range of motion with controlled elbow extension
  6. Maintain consistent bar speed throughout pressing motion

Completion

  1. Achieve full lockout with complete elbow extension
  2. Pause momentarily at top position
  3. Move barbell back over uprights
  4. Lower carefully onto hooks
  5. Maintain grip until barbell is securely positioned

Technical Checkpoints

Body Position Maintenance

  • Keep shoulder blades retracted and depressed
  • Maintain firm contact between upper back and bench
  • Keep feet planted with consistent leg tension
  • Preserve neutral wrist alignment
  • Sustain core engagement throughout movement

Movement Pattern Standards

  • Consistent bar path with slight arc from chest to shoulder position
  • Controlled eccentric tempo without relaxation at bottom
  • Smooth transition from eccentric to concentric phases
  • Complete range of motion from chest contact to full lockout
  • Maintain tension throughout entire repetition

Breathing Pattern

  1. Take deep breath at top position before descent
  2. Hold breath during descent and initial portion of ascent
  3. Exhale forcefully through sticking point
  4. Reset breathing pattern between repetitions

Common Execution Errors

Setup Errors

  • Inadequate scapular retraction resulting in shoulder instability
  • Excessive lumbar hyperextension creating spinal stress
  • Improper foot positioning reducing force transfer
  • Incorrect grip width affecting force production angles

Movement Errors

  • Uncontrolled descent reducing training stimulus
  • Bouncing bar off chest eliminating pause and control
  • Forward bar drift increasing shoulder stress
  • Incomplete range of motion limiting strength development
  • Loss of leg tension during pressing motion

Breathing Errors

  • Failure to maintain intra-abdominal pressure
  • Inappropriate breathing timing affecting stability
  • Inadequate breath control during maximal efforts