Perfect Bench Press Checklist – Detailed Guide
1. Setup and Positioning
Bench and Bar Position:
Bar Position: The bar should be aligned with your eyes or slightly behind them in the rack, allowing easy unracking without overextension.
Bench Height: Adjust the bench height so that your feet can rest flat on the floor, providing a stable base.
Hand Placement:
Grip Width: Choose a grip that allows your elbows to form a natural angle (45-75 degrees) when the bar is lowered, targeting the chest without shoulder strain.
Symmetry: Check that both hands are evenly positioned to avoid imbalances during the press.
Foot Placement and Stability:
Flat Feet: Ensure feet are flat and planted to provide stability and drive during the lift.
Leg Drive: Actively engage your legs to help create a stable base and add power, especially for heavier lifts.
2. Body Positioning and Bracing
Shoulder Blade Retraction:
Retract and Depress: Pull shoulder blades down and back, locking them into place to protect your shoulders and create a solid base.
Spine Positioning:
Moderate Arch: Maintain a slight arch in the lower back; keep the glutes, shoulders, and upper back in firm contact with the bench for stability.
Core and Glute Engagement:
Tight Core: Brace your core as if you’re preparing for impact. This stabilizes the torso and improves pressing power.
Engaged Glutes: Engage your glutes to secure lower body stability throughout the press.
3. Bar Path and Range of Motion
Lowering the Bar:
Controlled Descent: Lower the bar slowly to about mid-chest level, maintaining a neutral wrist position directly above the elbows.
Elbow Position:
Optimal Angle: Keep elbows at a comfortable angle (typically 45-75 degrees) to protect the shoulders and focus on the chest.
Pressing the Bar Up:
Curved Path: Drive the bar upward along a slightly curved path, ending back at the rack position just above the eyes.
Range of Motion:
Full Range: Aim for the bar to lightly touch your chest without bouncing to keep control and maximize muscle engagement.
4. Breathing and Tempo
Breathing:
Inhale on Descent: Take a deep breath as you lower the bar, holding a brace in your core.
Exhale on Press: Exhale forcefully as you press the bar back up to release tension and power the lift.
Tempo:
2-3 Second Descent: Lower the bar in a controlled manner to avoid momentum, pause briefly, then press up explosively for a solid lift.
5. Common Mistakes to Avoid
Lifting Heels Off the Ground:
Keep your heels down to maintain a stable base and prevent lower back strain.
Elbow Flare:
Avoid flaring elbows out excessively to protect the shoulders; keep elbows at a natural angle to the body.
Excessive Back Arch:
Maintain a controlled arch to prevent overloading the spine. Engage the core and avoid pressing your lower back into the bench.
Bouncing the Bar:
Never bounce the bar off your chest; keep each rep controlled for optimal muscle engagement and joint safety.
6. Safety Tips
Spotter Setup:
Use a spotter for heavier sets, PRs, or if you’re new to the lift. If training alone, ensure safety pins or straps are set to catch the bar if needed.
Rack Height:
Adjust the rack so that unracking the bar doesn’t strain your shoulders or force you to overreach.
7. Bonus Tips for Power and Strength Gains
Leg Drive:
Actively drive your feet into the ground for extra power on each press.
Progressive Overload:
Gradually increase weight or reps weekly for consistent strength gains.
Warm-Up Sets:
Complete 2-3 warm-up sets at lighter weights to activate muscles and reduce injury risk.
Concise Checklist for Graphic
Setup:
Bar over eyes
Hands equal distance on bar
Feet flat, stable base
Body Position:
Shoulder blades retracted
Slight arch in lower back
Core and glutes engaged
Bar Path:
Lower to mid-chest
Elbows at 45-75 degrees
Press back to starting position
Breathing:
Inhale down, exhale up
Control the tempo (2-3 seconds down)
Avoid Mistakes:
Keep heels down
No excessive arching
No bouncing the bar