Category: Bench Press Technique

The bench press is a favorite lift among lifters to enhance upper body strength and build those ever-popular pecs. 

However, many lifters make mistakes that could be easily fixed to improve their PRs and 1RM. 

That’s why I’ll discuss the proper bench press techniques, variations, and programs to get you started. You’ll learn something below whether you want to increase your bench press by 50lbs or just bench more than your friends. 

How To Properly Bench Press

  1. Grip Width: Place hands just outside shoulder width to balance chest and tricep engagement.
  2. Wrist Position: Keep wrists straight and aligned with the forearms to avoid strain and improve force transfer.
  3. Foot Placement: Set feet flat on the floor, slightly wider than shoulder-width, to stabilize your base.
  4. Back Position: Maintain a neutral spine throughout the lift to ensure safety and core engagement; avoid excessive back arching, keeping your hips in contact with the bench.
  5. Body Alignment: Align your eyes under the bar and maintain a slight arch in your lower back to protect the spine.
  6. Elbow Angle: Position elbows at a 45-degree angle to your body to reduce shoulder stress and increase pectoral activation.
  7. Breathing: Inhale before lowering the bar, brace your core, then exhale as you press the bar up to enhance stability and power.
  8. Bar Path: Lower the bar to mid-chest and press it back straight, keeping it over your wrists and elbows.
  9. Head Position: Keep your head on the bench throughout the lift to maintain spine alignment and focus.

For more grip widths, check out our full post. 

Common Bench Press Variations

Diving into the world of bench pressing reveals a variety of techniques tailored to target different muscle groups and meet individual goals:

Flat Bench Press

The flat bench press is superior for overall chest development because it lets you lift heavier weights, engaging a broader range of the pectoral muscles along with the triceps and deltoids. 

Incline Bench Press

The incline bench press targets the upper chest and front deltoids more effectively than flat or close-grip presses. It excels in developing the clavicular head of the pectoralis major, enhancing chest aesthetics. Additionally, it promotes balanced shoulder development and reduces the risk of muscular imbalances and injury.

Close-Grip Bench Press

The close-grip bench press emphasizes triceps and inner chest muscles more than flat and incline presses, boosting arm strength and definition. It also lessens shoulder strain, offering a safer option for those with shoulder issues while effectively working the chest for improved push strength.

Bench Press Training Programs

5×5 Stronglifts Program

The 5×5 Stronglifts program is known for its simplicity and effectiveness, focusing on five major lifts, with the bench press being a key component. It emphasizes linear progression, adding small amounts of weight each session to increase strength gradually.

  • Frequency: Bench press performed 2x per week in alternating sessions.
  • Volume: 5 sets of 5 reps at 75-85% of 1RM, ensuring a balance between intensity and volume conducive to strength and muscle gain.
  • Progression: Add 2.5 to 5 pounds to your bench press each week, focusing on incremental increases to continuously challenge the muscles while minimizing the risk of plateaus.
  • Accessory Lifts: Though the program centers around compound lifts, incorporating accessory work like tricep dips and push-ups can enhance bench press performance by targeting stabilization muscles and improving overall upper body strength.

Jim Wendler’s 5/3/1 Program

Jim Wendler’s 5/3/1 program is designed for long-term strength building, particularly on slow, steady progress. It’s highly customizable, making it suitable for lifters of all levels looking to improve their bench press, among other key lifts.

  • Frequency: Bench press 1x per week, with the option to include a second day focusing on bench press variations for added volume.
  • Volume: Follows a four-week cycle with varying reps and percentages of 1RM (Week 1: 3×5 at 65%, 75%, and 85%; Week 2: 3×3 at 70%, 80%, and 90%; Week 3: 3×5, 3, 1 at 75%, 85%, and 95%; Week 4: Deload).
  • Progression: Increase your bench press training max by 5 pounds after each cycle to ensure consistent progress.
  • Customization: Wendler’s 5/3/1 allows for significant flexibility in accessory exercises, enabling lifters to address personal weak points through targeted assistance work.

The 5/3/1 Program is one of our favorite powerlifting programs, just behind our training apps (of course). 

Bench Press Guides

Here, we’ve collected our top posts covering ways to improve your bench press. All our articles are written by personal trainers, strength coaches, and athletes. 

When we can, we also add YouTube videos. 

These comprehensive guides delve into the best cues, exercises, accessories, mistakes, and more to aim toward a bench press you’ve always wanted.