Bench Press Technique
Detailed technique for performing bench presses – the best exercise for the pectoral muscles. All about how to properly lower the bar and whether you need a back deflection.

Basic chest exercise
The bench press is one of the five basic exercises, that is, exercises that are most effective for the complex development of the muscles of the body. The main working muscles during the bench press are the pectoral muscles, the secondary muscles are the muscles of the shoulder girdle and triceps.

This exercise is key for working out the muscles of the upper half of the body, forming a wide and powerful chest. Anatomically, the bench press is similar to the floor push-up, but using a barbell or dumbbell makes it easy to use extra weight.

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Bench press mechanics
Bench Press Technique

Lying on a horizontal bench, the barbell is taken with both hands from the mounts and lowered to the middle of the chest until it lightly touches. Then, without exhaling, the bar is squeezed up until the elbows are fixed. The legs are on the floor, the shoulder blades are brought together, the chest is set forward, the buttocks are pressed to the bench.

Unlike such basic exercises as deadlift or squats, the trajectory of the barbell has a slight angle to the vertical. The bar moves diagonally from chest to shoulders. This allows you to both secure the shoulder joint and use heavier weights in training.

Correct execution technique
Bench Press Technique — положение рук
1. Lie down on a horizontal bench press and place your hands on the barbell. The distance between the hands should be approximately 55-60 cm. Make sure that the bar is supported only by the palms, and the thumb is on top of it. The bar should not lie too high in the palm of your hand.
Bench Press Technique — положение лопаток
2. Bring your shoulder blades together, press them against the bench (this will increase the level of stability in the main movement), then remove the barbell from the holders. Take the starting position – outstretched arms are perpendicular to the bench, elbows are fixed. The bar is at the top, exactly along the line of the eyes.
Bench Press Technique — прогиб в спине
3. Keeping your shoulder blades together, push your chest forward. To do this, keeping the buttocks pressed against the bench, bend lower back and twist your chest up. This will increase the range of motion and improve efficiency. However, don’t overextend.
Bench Press Technique — положение ног
4. Keep your feet on the floor at the level of your knees, feet slightly apart. Never put your feet on the bench or lift them into the air. Make sure that the heel does not come off the floor when squeezing the barbell. Feet should create a kind of support and support.

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Bench Press Technique — траектория движения штанги вниз
5. It is necessary to lower and raise the bar under a slight slope. Lowering the bar vertically down creates an excessive load on the ligaments of the shoulder, which can cause injury. At the bottom point, make sure that the bar does not “spring” on the chest, but only slightly touches it.
Bench Press Technique — положение локтей
6. Watch the position of the elbows. The ideal angle is 75 degrees. The elbows should neither be pressed against the body (this impairs the mechanics of movement), nor be laid perpendicular to the sides (extremely traumatic). Remember to make sure that your wrists do not wrinkle.
Bench Press Technique — верхняя точка движения
7. At the top of the movement, hold the bar only on straight arms with fixed elbows. Falling forward or backward is dangerous. If you can’t “catch” the correct technique, learn to lock your elbows with an empty barbell bar.
Bench Press Technique — страховка
8. If you are training without a trainer or safety partner, be sure to bench press in special limits. Otherwise, if you cannot lift the bar up, you risk not only dislocating your shoulder joint, but also breaking your chest.
How to breathe properly while bench press?
Take a starting position, put your hands on the bar, inhale and, without exhaling, lower the bar down. In addition to the fact that full lungs of air will stretch the muscles, they will help to keep the shoulder blades together, keeping the muscles of the body in tension.

Not exhale at the bottom point, but, on the contrary, hold your breath. This will help you push harder. Otherwise, your chest will literally “deflate”. It is necessary to exhale at the top of the trajectory – however, it is important not to empty the lungs, but only to draw in some new air.

With the correct bench press technique, the legs are firmly planted on the floor, the shoulder blades are brought together, the chest is pushed forward, the back is maintained with a slight deflection, but the pelvis does not come off the bench. The bar descends diagonally, and at the lowest point it slightly touches the chest, but does not spring.