by Answer is Fitness on October 17, 2025
The bench press is one of the most popular and effective exercises for building upper-body strength — but doing it correctly is key to maximizing results and avoiding injury. Whether you’re new to lifting or looking to improve your form, understanding the fundamentals of a proper bench press can make all the difference.
The bench press works several major muscle groups at once — including the chest, shoulders, and triceps — making it a powerful compound movement. It’s a staple for anyone aiming to:
Correct form is the foundation of a safe and effective bench press. Here’s how to do it right:
Set Your Position
Lie flat on the bench with your eyes directly under the bar. Keep your feet flat on the floor for stability and maintain a slight natural arch in your lower back.
Grip the Bar Correctly
Your hands should be slightly wider than shoulder-width apart. Keep your wrists straight and grip the bar firmly.
Lower the Bar Slowly
Unrack the bar and lower it to your mid-chest in a controlled motion. Your elbows should be at about a 45-degree angle from your torso — not flared out or tucked in too tightly.
Press Through the Chest
Push the bar upward until your arms are fully extended, keeping your shoulder blades squeezed together and feet grounded.
Breathe and Focus
Inhale as you lower the bar, and exhale as you press up. Maintaining a steady rhythm helps you stay focused and strong through each rep.
Common Mistakes to Avoid
Even experienced lifters can develop bad habits. Avoid these common errors to stay safe and get the most from your workout:
Bouncing the bar off your chest – Always control the weight.
Lifting your feet off the floor – This reduces stability and increases injury risk.
Going too heavy too soon – Start light and progress gradually to build strength safely.
Strength gains come from consistency, not just intensity. Combine your bench press routine with other compound movements like rows, pull-ups, and shoulder presses for a balanced upper-body workout.
At Answer is Fitness in Foxboro, MA, our trainers can help you perfect your form, design a customized strength program, and safely increase your lifting potential.
