The importance of correct bench press technique

Today we're going to discuss the importance of using correct and strict bench press technique in your bench press workouts. We'll look at bad bench press technique, the keys to good bench press technique and how you can improve your technique. By using strict and controlled bench press technique in a your exercises you will increase your pushing power and eventually your bench press.

Why use correct bench press technique?

The answer to this question should be obvious. If you don't use correct bench press technique you are cheating your muscles out of a good workout. Various bench press exercises are designed to target specific muscle groups. If you don't use correct technique you're not hitting these muscle groups correctly. You could also do yourself quite a lot of harm through injury.

You will find that is you keep to strict form and bench press technique you will become stronger, faster, even though you might not be lifting as heavy weights as you would if you were using poor technique.


What is BAD bench press technique?

You only have to spend a few minutes in the gym to see a lot of bad technique. I see it in all exercises, not just the bench press. Here are a few common bad bench press techniques:

Bounce the bar off your chest.
This is a very common bad bench press technique. A lifter will literally drop the weight on his chest and use the bounce to push the weight back up. Not only is this bad bench technique, but you could do yoursef a serious injury!

Using the wrong grip.
If you've read the info on this site, you'll know that changing grips on the bar shifts the emphasis on which muscles are worked the hardest. For a regular barbell bench press, if you don't have your hands in the correct position, you could be shifting the emphasis to your shoulders or triceps. We'll discuss correct grips later in this artice.

Letting the weight control you.
If you can't contro the weight for the full range of motion then you need to think about dropping the weight down a little and working back up to it. Control is the most important factor in correct bench press technique.

Locking out your elbows
Locking your elbows at the top of the bench press simply takes the strain off your chest muscles and gives you a quick rest. Do you think this would help you increase your bench?

There are plenty of other bad bench press techniques, but in this article we're focusing on good technique!

The keys to correct bench press technique

1 - Keep the pressure on!
It's safe to say that any bench press exercise, if done correctly, is designed to keep the target muscle group tight and under pressure thoughout the whole set. When appied to the bench press, the means no locked your elbows or resting the bar on your chest. If you do this, you take the pressure off your target muscle group. You don't want to do this! To maximize muscle growth and strength increases you need to keep that pressure on! Next time you hit the gym, try stopping the bar 2in from the top of the movement and 2in off your chest - you'll see how hard that is, the guarantees the pressure stay on!

2 - Control the weight!
You need to be in control of the weight for the entire set! What do I mean? I mean you must lower the weight slowly until it's just off your chest, pause, then push the weight up without locking your elbows at the top. This in control. Don't let the weight touch your chest, don't lower the weight too fast and don't lock your elbows at the top!

3 - Use the correct grip!
An easy way to check if you're using the correct bench press grip is to grab a bar with no weights on it, adopt your normal grip, and bring the bar down to your chest. Now look at the angle of your forearms. They should be pointing straight up (vertical) at a 90 degree angle to the bar. This is correct bench press technique. You have your maximum power at this angle, and you are hitting your target muscles spot on!

4 - Lower the bar to the right area!
This will be natural for most people, but it's worth a mention. Lower the bar so it's level with your nipples (the center of your chest). Lowering the bar to high or low on the chest can shift the focus to the lower of uppers pectorial muscles.

Let's bring it all together for a CORRECT BENCH PRESS

OK, let's look at what we've just discussed and apply it to your bench press. Follow these instructions and think carefully about your form throughout the exercise:

1 - Setup yourself on the bench with wide and stable footing.

2 - Select the correct grip (practice with an empty bar if you're unsure)

3 - Lower the bar towards your nipples slowly until it is about 1in off your chest

4 - Pause for a second

5 - Push the bar back up to 2in from the starting position

6 - Repeat the above for the whole set

That is correct bench press technique. Throughout the entire exercise focus on your target muscle group. Keep your muscles stressed and tight through the whole set. Keep strict bench press technique, increase your weight by adding low rep sets with heavier weights.

Related Links and Information:

Read more articles in our bench press articles section.