A proper bench press technique is essential for both safety and strength gains. Here's how to perform it correctly:

Setting Up

1. Position your feet:

• Plant feet firmly and flat on the ground
• Keep them back toward your butt
• Create a stable base for power generation

2. Position under the bar:

• Set up where you can easily unrack the bar
• Squeeze shoulder blades together
• Push upper back into the bench

3. Create proper back arch:

• Maintain slight lower back arch for spine protection
• Degree of arch can vary based on goals
• Keep shoulder blades retracted

Grip and Bar Path

1. Hand placement:

• Hold bar low in palms for straight wrists
• Grip width around or inside barbell rings
• Always wrap thumbs around bar

Execution

1. Unracking:

• Take deep breath
• Drive back into bench
• Control bar path

2. Lowering the bar:

• Brace core with deep breath
• Keep elbows tucked
• Touch chest between top ab and nipple line

3. Pressing:

• Drive legs into ground
• Keep body tight
• Follow slight "reverse J" pattern
• Exhale through sticking point

Common Mistakes to Avoid:

• Bouncing bar off chest
• Improper breathing
• Flaring elbows
• Rolling shoulders forward
• Moving feet during lift
• Losing shoulder blade retraction

Essential Equipment:

• Wrist wraps for stability
• Proper footwear (lifting shoes or flat soles)
• Chalk for grip (optional)

Start light to master form before progressing to heavier weights. Practice consistently to improve technique.

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