How do I bench press with good form?

Lie on the bench with your eyes under the bar, feet flat and shoulder blades pulled back and down. Grip the bar a little wider than your shoulders, lower it with control to your lower chest with elbows angled about 45 to 70 degrees from your sides, then press back up over your shoulders. A moderate grip and pulled-back shoulder blades put less stress on the shoulders.

1. Set up. Lie on the bench with your eyes under the bar and your feet flat on the floor.
2. Pull your shoulder blades back. Squeeze your shoulder blades together and down, so your upper back is tight against the bench.
3. Grip. Hands a little wider than shoulder width, wrists straight, thumbs wrapped around the bar.
4. Lower with control. Bring the bar down to your lower chest over about two seconds, elbows tucked partway toward your sides.
5. Press. Push the bar up and slightly back so it ends over your shoulders. Keep your feet planted and your back tight.

What the research says about shoulders

A 2024 study modeled shoulder loads in experienced lifters using different bench press techniques. Grips narrower than about 1.5 times shoulder width, and pulling the shoulder blades back, reduced the loads linked with common shoulder problems. That’s why most coaches teach a moderate grip and a tight upper back.

Common problems, and fixes

• Bar bouncing off the chest: lower more slowly and touch lightly.
• Butt lifting off the bench: keep your glutes down; move your feet back slightly if you need more leg drive.
• Wrists bending back: stack the bar over your forearm bones, low in your palm.
• Uneven press: use a lighter weight and watch the bar path in a video.

Variations

• Dumbbell bench press: each arm works on its own, and it’s easier to bench safely without a spotter.
• Incline bench press: the bench at 30 to 45 degrees, more upper chest and shoulders.
• Close-grip bench press: hands about shoulder-width apart, more work for your triceps.
• Push-ups: the same pattern with no equipment.