Want nice shoulders? Bench press.

Want a stronger chest? Bench press.

Want stronger pulling? Bench press.

Want to get big ol’ tiddies? …get implants. Bench pressing can certainly help develop your pectoral muscles, but it’s likely not adding a cup size to your actual breasts. Mmmk?

I cover bench press in depth in both Movement 101 and the Big Lift Audit but today’s post should give you some basic, yet very helpful cues to get started or hone in on your bench press skills.

Which brings me to an important point. Bench press, or any lift for that matter, is a SKILL. Treat it as such. Any movement can be a means to gain strength if progressively overloaded. But with each rep, you’re building neural pathways from your brain to your muscles. You’re building a motor pattern.

The cues I am sharing today will hopefully aid in that process.

Bench happens to be one of my personal favorite, and weakest, exercises. Swipe through the gallery for some helpful cues.

• Set up with eyes under bar before un-racking
• Get set before un-racking
• Adjust as needed after un-racking
• Breath and brace just like would with any large compound movement. Same concept
• Grip width is up to you – use 1-2 thumb lengths from where the knurling begins on a standard bar (this will vary).
• Bar path is diagonal from directly over shoulders, to bottom of sternum (larger arch = chest and sternum are close to the bar).
• Don’t smash your face (kidding, but also, not kidding).

Bench cues and breakdowns have been highly requested. I hope this helps and I am happy to answer any and all questions below!

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