How To Bench Press With Perfect Technique (5 Steps)

Key wellness / performance strategies (bench press technique)

• Use a 5-step bench press checklist

  • Treat completing all five steps as your “perfect bench” benchmark.

• Set up your arch for stability and power

  • Bodybuilding approach: create a slight curve in your upper back.
  • Technique cues: tuck your shoulder blades in and “puff” your chest up.
  • Powerlifting approach: a bigger arch may help you move more weight.
  • Ensure full-body contact: feet, glutes, upper back, and head should all stay planted.

• Dial in grip width to target the right muscles

  • Grip the bar at about 1.5× shoulder width.
  • Wider grip → more chest emphasis
  • Closer grip → more triceps emphasis
  • Squeeze the bar hard to create control and stability.

• Unrack and move with the correct bar path

  • Unrack, then press up.
  • Arc the bar forward with elbows locked until your arms point straight up.

• Control elbow tracking on the way down

  • On the negative/reducing phase: tuck elbows slightly in.
  • Aim for an elbow angle around ~45°.

• Lower the bar with control—no bouncing

  • Move the bar down and slightly forward.
  • Don’t bounce the bar.
  • Make soft contact with your lower chest.
  • Then press up and slightly back while pushing feet firmly into the floor.

Presenters / sources

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