Step-by-step guide to perfect bench press technique
Learn proper bench press form with our complete guide. Get step-by-step instructions, common mistakes to avoid, and tips for maximizing strength and safety. Use Spotwell's AI form analysis to perfect your bench press technique.
Track Bench Press with Spotwell →Lie on the bench with your eyes directly under the bar. Plant your feet firmly on the floor, arch your back slightly, and retract your shoulder blades.
Grip the bar slightly wider than shoulder-width. Your forearms should be vertical when the bar touches your chest.
Take a deep breath, brace your core, and unrack the bar with straight arms. Position it over your chest.
Lower the bar in a controlled manner to your lower chest/upper abdomen. Keep your elbows at a 45-60 degree angle from your body.
Drive through your feet, press the bar up in a slight arc toward your face. Keep your shoulder blades retracted throughout.
Lock out your arms at the top without hyperextending. Take another breath and repeat.
Sets: 3-5
Reps: 5-8
Rest: 3-5 minutes
The standard bench press. Use this for building maximum strength and size.
A grip slightly wider than shoulder-width is a good starting point for most lifters. At the bottom of the rep, your forearms should be roughly vertical when the bar touches your chest, which keeps the load stacked over your wrists and elbows. Too wide stresses the shoulders, while too narrow shifts more work to the triceps.
A moderate arch in your upper and mid back is normal and helps you retract your shoulder blades, creating a stable base and a safer pressing position. Keep your glutes on the bench and feet planted so the arch stays controlled. Avoid an extreme lower-back arch if it causes discomfort or lifts your hips off the bench.
Shoulder pain during bench often comes from flaring your elbows straight out to 90 degrees and letting your shoulder blades slide forward. Tuck your elbows to roughly a 45 to 60 degree angle and keep your shoulder blades retracted and pinned throughout the set. Spotwell's iPhone camera form analysis can flag when your elbows are flaring so you can correct it before it becomes an injury.
The bar should touch your lower chest or upper abdomen, roughly at nipple line for most lifters, then travel in a slight arc back toward your face as you press. Touching too high near the collarbone forces the elbows to flare and strains the shoulders. Let your individual arm length guide the exact spot rather than forcing a fixed position.
Yes, bouncing the bar off your chest uses momentum instead of muscle and can bruise your sternum or cause injury. Lower the bar under control, pause briefly, then press with intent. A controlled tempo builds more strength and keeps the movement safe.
Use Spotwell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.