The bench press is a popular exercise used to build upper-body strength, primarily targeting the chest, shoulders, and triceps. While it is a foundational movement, pressing a heavy barbell carries a significant risk of injury if not performed with precise attention to form. Poor technique can place excessive strain on the shoulder joints and connective tissues. This guide details the necessary steps for proper bench press execution to ensure safe and effective movement.
Establishing a Safe Environment and Starting Position
Safety is the first consideration, requiring either a human spotter or correctly set safety equipment. If lifting alone in a power rack, position the steel safety spotter arms slightly below the bar’s lowest intended point of travel. This ensures the bar catches on the arms if the lift fails. Rack the bar at a height that allows you to un-rack it with fully extended arms without having to press the weight upward to clear the hooks.
Establishing a stable body position creates the foundation for the lift. For optimal stability, the body must maintain five points of contact with the bench and floor:
- The head
- The upper back (shoulders)
- The glutes
- Both feet
Actively engage the upper back by pulling the shoulder blades together and down. This creates a stable “shelf” on the bench to support the weight and protects the shoulder capsule.
Grip the bar slightly wider than shoulder-width, ensuring the bar rests low in the palm to keep the wrists straight and aligned with the forearms. This alignment prevents strain on the joint under heavy loads. The feet should be firmly planted on the floor, ideally flat, to generate leg drive and maintain core bracing throughout the entire set.
Proper Technique During Execution
The movement begins with a smooth, controlled un-rack, establishing the bar’s starting position directly over the shoulders with locked elbows. Before initiating the descent, take a deep breath to brace the core, creating intra-abdominal pressure that stabilizes the spine. This bracing action is maintained until the bar is pressed back up.
During the eccentric, or lowering, phase, control the bar’s descent toward the lower chest or sternum region. Avoid flaring the elbows out to a 90-degree angle relative to the torso, as this places undue stress on the rotator cuff tendons. Instead, a moderate elbow tuck, aiming for an angle between 45 and 75 degrees from the torso, protects the shoulders and better engages the pectoral muscles.
The bar path should follow a slight “J-curve” rather than a straight vertical line. The bar starts over the shoulders, travels down and slightly back toward the lower chest, and then presses up and slightly forward back toward the starting point. This path aligns the bar with the shoulder joint, maximizing leverage and efficiency. Drive the bar off the chest by pushing the feet into the floor simultaneously, which transfers force up the body and into the bar.
Recognizing and Managing Risk
Paying attention to physical feedback is important for avoiding injury, especially in the shoulder and wrist joints. A sharp, pinching pain in the front of the shoulder during the descent often signals potential shoulder impingement, caused by poor scapular positioning or excessive elbow flare. If this occurs, immediately stop the set and adjust your shoulder blade position or elbow angle. Wrist pain may indicate the bar is positioned too high in the palm or the wrists are hyperextended, requiring a grip adjustment.
If a repetition stalls mid-press and you are unable to complete the lift, you must have a plan to safely exit the bar’s path. If a human spotter is present, clearly communicate your failure so they can assist in re-racking the weight. If you are lifting within a power rack, simply lower the bar onto the safety spotter arms and slide out from underneath.
When lifting alone without safety arms, the last resort is the “roll of shame” technique to manage a failed lift. To execute this, lower the bar gently to your chest, then roll it down your torso toward your hips. Once the bar reaches the crease of your hips, sit up, securing the bar on your thighs. This maneuver requires core bracing to protect the abdominal area and should be used only in an emergency.