How to Bench Press Safely
Updated
Short answer
To bench press, lie with your eyes under the bar, feet flat, shoulder blades pulled back and down. Grip the bar a little wider than shoulder-width, lower it under control to your lower chest with elbows about 45 to 70 degrees from your body, touch lightly and press back up. Always use safety arms or a spotter when the weight is challenging.
Step by step
- Lie with your eyes directly under the bar, feet flat on the floor.
- Pinch your shoulder blades together and down; keep them there all set.
- Grip so your forearms are vertical at the bottom of the lift.
- Unrack, then lower the bar to your lower chest or upper stomach.
- Press up and slightly back towards your face, finishing over your shoulders.
Safety first
- Set the rack's safety arms just below your chest height, or use a spotter.
- Do not use clips if training alone without safeties, so plates can be tipped off in an emergency.
- Dumbbell bench press is a good alternative when training alone.
Common mistakes
| Mistake | Fix |
|---|---|
| Elbows flared straight out | Tuck them to about 45–70 degrees |
| Bouncing the bar off the chest | Lower under control, touch, press |
| Shoulders rolling forward at the top | Keep the shoulder blades pinned back |
| Feet moving | Plant them and push lightly into the floor |
Frequently asked questions
Bench press or push-ups?
Both build chest, shoulders and triceps. Research found push-ups and bench press gave similar gains at matched effort; the bench press is easier to load heavily.
How much should I bench?
There is no single standard. Track your own progress: add a rep or a small amount of weight when all your sets are completed with good form.