Here's a concise, valuable rewrite focused on safe and effective bench press technique:

Bench press fundamentals include proper setup, maintaining tightness throughout your body, and using correct form to maximize strength gains while preventing injury.

Key Setup Points:

• Lie on bench with feet flat on floor
• Squeeze shoulder blades together
• Grip bar with thumbs wrapped around
• Position bar directly above shoulders
• Keep wrists straight and aligned with forearms

Proper Form:

1. Unrack bar while maintaining shoulder blade squeeze
2. Lower bar with control to mid-chest
3. Touch few inches below clavicles
4. Press bar up and slightly back toward head
5. Keep elbows tucked at ~45° angle
6. Maintain full body tension throughout

Common Mistakes to Avoid:

• Losing body tightness
• Letting buttocks rise off bench
• Bouncing bar off chest
• Performing partial reps
• Using incorrect bar path

Safety Guidelines:

• Always use a spotter for working sets
• Start with just the bar to master form
• Add weight gradually (2.5 lbs per side weekly)
• Use power rack if spotting unavailable
• Keep clips off bars when benching alone

Progression Tips:

• Perfect form before adding weight
• Track workouts to ensure progression
• Rest 2-3 minutes between sets
• Maintain 3 sets of 5-8 reps
• Deload if form deteriorates

Alternative Options:

• Dumbbell bench press
• Push-ups
• Floor press
• Dips

[Continue with remaining images and content as per original article while maintaining concise, valuable information format]

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