The bench press is a fundamental horizontal push movement that builds postural stability, chest and shoulder strength, and muscle growth. Mastering proper technique ensures maximum strength gains and shoulder health.

Proper Setup

• Position barbell over eyebrows for optimal bar path
• Drive feet into floor to create full-body tension
• Choose grip width based on shoulder comfort and muscle emphasis
• Place bar on lower palm near wrist joint

Critical Lift-Off Steps

1. Retract shoulder blades together firmly
2. Engage lats by pulling shoulders downward
3. Anchor bar against stabilized shoulder blades
4. Create external rotation by "bending the bar" outward

Execution Technique

• Maintain straight bar path with minimal horizontal deviation
• Keep wrists neutral to slightly extended
• Align wrists over elbows throughout movement
• Continue external rotation cue to prevent elbow flare
• Maintain shoulder blade retraction during entire movement

Key Stability Points

• Proper setup creates foundation for successful lift
• Shoulder stability begins before movement starts
• External rotation counteracts internal rotation forces
• Maintain full-body tension throughout movement

Building a stable platform through proper setup and technique allows for maximum strength output while protecting shoulder health. Focus on mastering these fundamentals before adding weight.

Remember: Most bench press mistakes are prevented through proper stability techniques established during setup. When these fundamentals are in place, the movement becomes more natural and effective.

[Sources section retained but reformatted for clarity, with all original citations]

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