Are you ready for the best bench press tutorial on the world wide web?

You’re about to be really disappointed.

I’m kidding.

I’ll have you know that I used to be pretty well known for my movement breakdowns, even creating two resources, Movement 101 and The Big Lift Audit, for that exact purpose. Let’s see if I’ve still got it.

Whether you have experience bench pressing or not, this full in-depth breakdown should be pretty helpful.

I’m Annie Miller, and I help you learn as you train and enjoy your lifts again without having to figure it out for yourself. Today we cover the bench press.

Not a fan of reading? The video is better anyway! Click here to watch on YouTube.

What Is the Bench Press?

The bench press is a closed-chain horizontal pressing movement. It primarily targets your pectoral muscles (pecs) while engaging your triceps for pressing and muscles like the lats and serratus anterior for stabilization. This compound movement is foundational in strength training and hypertrophy programs.

Bench Press Setup: Key Essentials

Before you lift, your setup is crucial. Here’s a step-by-step guide:

Loading the Bar

Add your desired weight to the bar. I recommend skipping collars during bench press sets. Without collars, if you fail a lift, the weights can safely slide off instead of pinning you under the bar. Safety bars are optional but helpful. Adjust them to one inch below your lowest position by testing with an empty barbell first.

Bench Height

The bench should be at or below your knee height. If the bench is too high, elevate your feet with plates or wedges for stability.

Building a Strong Base: From Feet to Shoulders

Foot Position

Place your legs wide enough to allow glute engagement and leg drive. Your feet can be flat or with toes under so heels lift slightly. Choose what feels stable for you.

Body Position

Start with your eyes directly under the bar. The rack height should allow you to unrack the bar with a slight bend in your elbows without unpacking your shoulders.

Why You Should Arch Your Back in Bench Press

Yes, arching your back during a bench press is essential—and here’s why:

1. Range of Motion: A slight arch shortens the distance the bar must travel while maximizing the stretch in your pecs for muscle growth.
2. Shoulder Safety: Packing your shoulders creates a stable base. Proper shoulder packing involves retracting and depressing the scapula, helping protect the joint.

Perfecting Your Grip and Bar Path

Grip Width

Adjust your hand placement so your forearms are vertical at the bottom of the lift. Play around with your grip width to find what works best for you.

Wrist Position

Avoid letting your wrists cock back. Use a diagonal grip and think about “punching through the bar” to keep your wrists flat and stable.

Performing the Lift: Step by Step

Unrack the bar while maintaining packed shoulders. Adjust your shoulders slightly if needed. At the top, the bar should start directly over your shoulders. As you lower it, follow a diagonal path toward the bottom of your sternum or sports bra line. On the way up, the bar can either return diagonally or follow a slight “J” shape.

Failing Safely: What to Do

Failure happens—it’s part of training. If you miss a rep, dump the weights off one side by tilting the bar. Let the weights slide off the other side. Roll the bar down your body if necessary. This process is much safer without collars, as it prevents you from being trapped under the bar.

Wrapping It Up

There you have it! That felt short, but it was my full breakdown of the bench press. Is it the best one you’ve seen? Probably not. But let me know down below, and be sure to subscribe so you don’t miss any more epic videos. LOL. Okay, bye!