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Category: Bench Press Technique

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

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

Thatโ€™s why Iโ€™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.ย 

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.ย 

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.ย 

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 Wendlerโ€™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: Wendlerโ€™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).ย 

Bench Press Guides

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

When we can, we also add YouTube videos.ย 

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

Powerlifting Rules For Bench Press (Complete Guide)
Categories Start Powerlifting Bench Press Technique

Powerlifting Rules For Bench Press (Complete Guide)

Avi SilverbergPosted onApril 28, 2019January 11, 2024

If you’re thinking about competing in powerlifting, a specific set of rules for bench press must be followed if you want to pass a lift … Continue ReadingPowerlifting Rules For Bench Press (Complete Guide)

The Bench Press Arch (How To Do It, Benefits, Is It Safe)
Categories Bench Press Technique

The Bench Press Arch (How To Do It, Benefits, Is It Safe)

Avi SilverbergPosted onApril 25, 2019January 15, 2024

In this guide, we cover everything you need to know about the bench press arch. The bench press arch refers to a person arching the … Continue ReadingThe Bench Press Arch (How To Do It, Benefits, Is It Safe)

How Many Times Per Week Should You Bench Press?
Categories Bench Press Technique Powerlifting Programs

How Many Times Per Week Should You Bench Press?

Avi SilverbergPosted onApril 3, 2019May 12, 2022

Throughout various times of my competitive powerlifting history, I benched anywhere from 1 to 4 times per week. The idea that ‘more is better’ is … Continue ReadingHow Many Times Per Week Should You Bench Press?

The Most Effective Bench Press Warm Up (Science-Backed)
Categories Bench Press Technique Warm Up

The Most Effective Bench Press Warm Up (Science-Backed)

Avi SilverbergPosted onApril 2, 2019February 21, 2023

Shortly after I implemented a structured warm-up routine for my bench press workouts, I felt more prepared to handle heavier weights confidently. Whatโ€™s a great … Continue ReadingThe Most Effective Bench Press Warm Up (Science-Backed)

The Best Bench Press Tempo (How Fast Should You Bring The Bar Down)
Categories Bench Press Technique

The Best Bench Press Tempo (How Fast Should You Bring The Bar Down)

Avi SilverbergPosted onMarch 14, 2019May 12, 2022

Tempo can be manipulated to create widely different training effects. It refers to the time your muscles spend under load or ‘tension’, which can be … Continue ReadingThe Best Bench Press Tempo (How Fast Should You Bring The Bar Down)

Should Your Elbows Be In or Out For Bench Press?
Categories Bench Press Technique

Should Your Elbows Be In or Out For Bench Press?

Avi SilverbergPosted onMarch 12, 2019May 12, 2022

If your elbows are “in” it means that they are tucking closer to the body while benching. If your elbows are “out” it means that … Continue ReadingShould Your Elbows Be In or Out For Bench Press?

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