How To Bench Press: Correct Forms, Techniques & Tips - Leopard Nutrition

How To Bench Press: Correct Forms, Techniques & Tips

The bench press is a popular exercise for those looking to have a beautiful body. Bench press allows you to work out the muscles of the chest and the triceps. It always looks pretty. However, there is a downside to this type of exercise.

Many people do the bench press incorrectly and try to put more weight on the bar, neglecting the quality of the exercise.

This guide will take you through the correct form of doing bench press and its techniques. 

Why is Bench press Important?

Bench press is a universal exercise. It is equally suitable for the development of strength indicators, and for increasing muscle mass in the chest and shoulder groups. Bench press is a basic exercise. It develops the entire "top" - the pectoral, shoulder girdle, triceps and even the core muscles.

The bench press is one of the basic exercises for the upper body muscles. Regardless of gender, you should definitely include it in your strength training because:

Strengthens your bones

Just like other exercises, bench press helps to strengthen bones and is even used to treat osteoporosis.

Does not need too much time to learn

You do not require much flexibility or balance sense to do bench press. This exercise is quite simple and also functional. Thus, any beginner can handle it the right way if he/she can remember the major points. 

Has varied variations.

When you change the bench’s slope and the grip’s width, you can be able to shift the focus to certain muscle groups as you harmoniously pump your arms and chest.

When should you start doing bench press?

You can start doing the bench press when you are 45 pounds and more.

How to bench press?

Since the bench press is a sophisticated version of regular push-ups, beginners are advised to first learn the correct push-up technique before moving on to the chest press.

Since during push-ups, the press remains in light tension (and at the top point, the exercise repeats the bar on outstretched arms ), the press should be tense during the bench press.

This is one of the key points of correct technique. You should be able to lift the bar's weight easily with the chest muscles using a tense and motionless body. Do not bend and wriggle with the whole body or raise and put your legs on a bench to facilitate the exercise.

Bench press for the beginner

Tips for beginners

Eyes under the bar

The most important part of the bench press can be your setup — the correct starting position. When you lie down on the bench, make sure your eyes are positioned directly under the bar. This will help for two reasons.

First, it will allow you to pull the bar forward, placing your shoulders and back in the correct position. Secondly, it prevents the barbell from hitting the rack in the upper part of the movement, which can ruin the approach.

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Don't forget about your legs.

There are two main points of view when it comes to the position of the legs during the bench press. Some people are comfortable with keeping their feet flat on the floor as it helps them feel like they can push harder with their feet.

Alternatively, bring your legs back (toward your hips) and rest your pads on the floor. In this position, you can still rest your legs and still maintain an arch in your back.

Just make sure your glutes, shoulders, and head are on the bench at all times - and don't lift the ball of your feet off the floor.

Use the correct grip.

First, while pressing, you should avoid the grip without the thumb. Second, place the bar on the base of the hand (just above the wrist). Note that if you place it closer to the base of your fingers, your wrist will bend back.

However, if the bar is resting on the base of the hand, you can maintain a more straight wrist position, and your forearm will align directly under the bar, giving you more stability and strength.

Common beginner mistakes

Do not lift your elbows.

Pressing with your arms at right angles to your body puts tremendous pressure on your elbows and shoulder bag. Viewed from above, this error also causes the barbell to move from the sternum to the collarbone, resulting in a much greater distance to travel.

Bring your shoulder blades.

Bench press means more than just lying down and pressing; you need to create a solid, stable base for the bench and make it as bio-mechanically effective as possible. Keeping the shoulder blades closed will reduce chest engagement and transfer some of the load to the shoulders.

Do not remove the barbell yourself.

If you lift the bar yourself, it is challenging to lie down in the correct starting position for the press due to the fact that you have to reach for it.

For example, to lift the barbell, you will certainly round your shoulders, which means that the tension in the upper back will ease, and when you are already holding the weight above you, it isn't easy to bring the shoulder blades together again.

Press with a tight stomach

When you have removed the barbell and hold the barbell over your body, resist the temptation to press immediately.
Pause. Wait for a second or two. Anchor yourself firmly on the bench for maximum stability. This will also help to tighten the entire body.

Proper Form Tips

Make sure your elbows are at right angles.

Ideally, ask a partner to help you remove the barbell and position it in the desired position. This will keep you in a good starting position.

Do not move your elbows too far from the body (90 degrees). Bring your elbows in at about a 45-degree angle or halfway between your shoulders and ribs.

Find the perfect spot.

The bar should follow the same path in both the eccentric (down) and concentric (up) phases of each rep. Lower the barbell to mid-chest or nipple level, then squeeze up and back a little (the bar should be above the collarbones). Yes, the bar should be touching your chest if you are doing a full range press.

Building strength with Bench Press

A faster bench press creates more intensity and results in higher strength gains. A study published by the National Center for Biotechnology Information found that when doing the press at a high pace, there was a greater increase in strength than when done at normal speed.

To participate in the study, 20 men were selected, who were divided into two groups. The training took place two times a week for three weeks. The first group performed the press at near-maximum speed with 85 per cent of 1 repetition maximum.

The second group did the bench press at a standard speed. At the end of the study, the group that used the "explosive" press added 10% to their 1RM and increased the speed at which they could press. The second group, which worked at normal speed, received no gain in strength or power.

Tips to Boost Your Bench Press

Increase the load, not the weight on the bar

Even powerlifters rarely use 1RM in training, and all other athletes don't really need it. To develop strength and muscle hypertrophy, you need more workload than a 1RM training can provide.

Try a Powerlifting Technique

If you want to bench press a lot, it's best to choose a powerlifting technique that involves maximizing amplitude contraction and choosing the most advantageous body position.

Avoiding Injury

Do not rush directly to the bar when you come to the gym. Warm-up your muscles and joints; otherwise, there is a risk of injury.

When you have already started the exercise, try not to lift your pelvis from the bench. Otherwise, the load will be unevenly distributed, and there is a chance to injure the lower back.

It is important to follow a simple breathing technique. Don't make any sudden movements. The whole process should go smoothly; otherwise, you can break the ligaments in the shoulders.

Try to watch your feet; they should be firmly on the surface and not stand on their toes. 

Choose the right weight


The bench press is a popular exercise for people looking for great bodies. But, most people do not do it correctly. The above are tips to help your bench pressing a success. 

ALSO READ:- Calories- How many calories should I consume per day?

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How much can top bodybuilders bench press'?
A top bodybuilder is likely to do 245 to 335lbs for 8 to 12 reps.

Which exercise is better, bench press or overhead press?
Overhead exercise since it's is generally safer than the bench press.

Is it bad that I can only bench press 50 kg?
Bench pressing the 50 kgs isn't bad if you began your workout recently.

How long did it take you to bench press 100kg?
One year of weight training and another year of bench press training.

How important is it to do a decline bench press?
It activates your lower pectoral muscle when you push weights from your body.

Should I do normal and incline bench press on the same day?
If you're at the intermediate level and above, you can add both on the same day. 

What is a 'respectable bench press?
An average man should bench press 90% of their body weight. 

Why should I bench wide?
Benching wide helps in stretching the pecs fully. 

Can I build chest muscle without a bench press?
Yes, one can build a chest without a bench press.

Is dumbbell incline bench press better than flat barbell bench?
A flat bell is better since it builds muscles over the entire pec.

Do you skip the Bench press?
You shouldn't skip bench press exercises unless you are injured. 

Should I use an incline or flat bench?
The incline bench press is safe for your pecs.

Have you ever had to do the role of shame on the bench press?
Yeah. I was training alone when my arms gave out and missed uprights making the bar land to the mouth.

Can someone bench press 405 naturally?
Yes, a person can bench press 405 naturally.

How did the barbell bench press become the most popular lift?
It has easy learning and entails laying down on the padded surface.

What does PR mean in weightlifting?
Personal Record (the heaviest weight you ever lifted)

How to correct my form in a flat dumbbell press?
If you aren't getting hurt, then you're doing it wrong. 

What can I do to increase my bench press?
Vary chest exercises

What does 3x6-12 mean in bodybuilding?
It represents the exercise that you need to do three sets, and one can begin with six reps for each set.

How much should I bench press if I'm a beginner?
Lift as much as you can in the right way. 

How should I continue bodybuilding?
Do 2-3 exercises for each body part and three sets for each exercise.

How much can a 15-year-old bench press?
A 15-year-old can bench press 225 to 255 if he weighs 140 to 160 pounds. 

What's the worst mistake you made as a beginner bodybuilder?
Hands down mistake

Why do you do bodybuilding instead of powerlifting?
Bodybuilding aims in maximizing muscle growth.

Can the Floor Press replace the Bench Press for chest workouts?
No. Even though floor press is essential, it's not a substitute for the actual bench press.

How many times should I bench press per week?
Two/Three times every week

Is it okay if I do bench press and chest press every day?

Yes, it will help improve technique or prioritize bench press over any other lift.




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