the blog

welcome to 


March 10, 2021

Bench Press Cues for Beginner to Intermediate Lifters

bench press cues for beginner to intermediate with Annie Miller

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!

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >







creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here




brands I love

working against gravity

Fre skin care


blue light blockers

klassy network

code: fdba saves you 15% off


save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.


code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)