How to Bench Press Properly
The bench press is the classic upper-body strength move. A few form cues make it safer and let you press more.
The setup
- Eyes under the bar; grip slightly wider than shoulders.
- Feet flat, slight natural arch in the lower back, shoulder blades pulled together and down.
- This tight setup protects your shoulders and gives a strong base.
The press
Lower the bar under control to your lower chest, elbows tucked ~45° (not flared to 90°), touch lightly, then press up and slightly back. Always use a spotter or safety pins when going heavy.
Flared elbows and bouncing the bar off your chest are the top shoulder-wreckers. Tuck the elbows, control the descent.
Quick answers
Where should the bar touch?
Around your lower chest/sternum, with elbows tucked about 45° — not up by your neck.
Do I need to arch my back?
A small natural arch is good and safe. You don’t need an extreme powerlifting arch to bench well.
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