Many lifters assume the bench press is all in regards to the pecs. However the pecs aren’t what it is advisable to set earlier than you unrack the bar. Your ft, legs, higher again, grip, and brace should be locked in. If a type of is off, the bar path will get off observe, vitality leaks, and ugly reps occur.
Nobody’s bench will look the identical as a result of limb size, mobility, and coaching targets affect the setup. That’s regular. What doesn’t change are the rules, steady ft, tight higher again, stacked joints, and a managed unrack. The guidelines under focuses on these particulars that each sturdy bench press shares. Right here, with the assistance of coach Matt Wenning, a former all-time world document holder in powerlifting who has benched 611 pound uncooked and maintained a 500-plus-pound bench press for over 26 consecutive years. We’ll each stroll you thru a seven-step guidelines earlier than you decrease the bar to your chest.
The Final Bench Press Setup Guidelines
I perceive we’re all in a rush and wish to get to the great things sooner. However stopping, pausing, and going by way of these setup steps will maintain your press protected and robust.
Step 1: Physique Place
Earlier than you grip the bar and even take into consideration urgent, it is advisable to personal your place on the bench. A robust bench press begins with the way you place your physique, which supplies you a constant start line in your grip, arch, and unrack.
- Slide onto the bench so your eyes are immediately below or barely behind the bar
- Maintain your head, higher again, and glutes in touch with the bench
Inside cue: Retract your shoulder blades arduous into the bench and take into consideration pulling them down towards your again pockets.
Exterior cue: Set your eyes immediately below the bar within the rack.
The Wenning Tip: The secret is getting your eyes below the barbell. Get that proper earlier than you grip it.
Step 2: Foot Place and Foot Drive
The legs are a main basis of the bench press. A steady decrease physique permits drive to switch from the ground, by way of the torso, and into the bar whereas counterbalancing the higher physique. Wenning treats leg drive as a technical talent — foot place and strain must be deliberate, constant, and locked in earlier than the unrack.
- Plant your ft firmly on the ground—flat or on the balls of the ft, relying on consolation and mobility.
- Place your ft barely exterior hip width to enhance stability. Wenning explains there’s some extent to this base. “This wider base improves stability, permits extra constant leg drive, and makes it simpler to take care of rigidity all through the press.”
- Drive your ft arduous into the ground with out lifting the glutes, however Wenning warns you to not go loopy. “Pull your ft again so far as your mobility permits — this creates rigidity by way of the legs whereas inhibiting extreme hip rise.”
Inside cue: Push by way of your ft.
Exterior cue: Drive the ground away.
The Wenning Tip: In case your ft slide or your hips come off the bench, the rep is compromised. Cease the set, rerack the bar, and rebuild full-body rigidity earlier than urgent once more.
Step 3: Rooting and Decrease-Physique Stress
To press huge, it is advisable to flip your decrease physique right into a steady anchor. Rooting your ft and creating rigidity by way of your legs and hips retains your torso strong and your bar path clear. This lower-body rigidity is your counterbalance, permitting drive to journey from the ground, by way of your torso, and into the bar.
- Screw your ft into the ground by creating slight exterior rotation on the hips
- Maintain regular strain by way of the foot
- Squeeze your glutes to lock your pelvis in place
Inside cue: Glutes tight, legs loaded. Exterior cue: Unfold the ground together with your ft.
The Wenning Tip: In case your knees collapse or your hips shift whereas urgent, you misplaced your root. Reset and rebuild rigidity earlier than the following rep.
Step 4: Grip Width and Hand Place
Your grip units the tone. Get it mistaken and your elbows flare, wrists hyperextend, and the shoulders take a success. Get it proper, and the bar strikes extra easily and safely. A agency grip turns in your forearms, lats, and higher again, creating full-body rigidity earlier than the press.
- Take a good grip on the bar; use the knurling or rings to match either side
- Set your arms simply exterior shoulder width, however alter based mostly on consolation
- Place the bar low within the palm, not up within the fingers
- Arms and wrists according to your elbows
Inside cue: Crush the bar in your arms.
Exterior cue: Bend the bar in half.
The Wenning Tip: In case your wrists bend again as quickly as you unrack, cease, rerack, and reset earlier than you press. Consider the grip like a punch—straight wrists, stacked joints, and full thumb contact. A thumbless grip is a weaker, much less steady place for heavy benching.
Step 5: Scapular Place and Higher-Again Stress
Making a steady base together with your higher again earlier than you begin helps maintain the bar path on observe and shortens the vary of movement with out compromising rep high quality.
- Pull your shoulder blades down and again earlier than unracking
- Let your chest rise naturally from scapular rigidity
- Consider your higher again as the first contact level with the bench
Inside cue: Pin your shoulder blades into your again pockets.
Exterior cue: Crush the bench together with your higher again.
The Wenning Tip: In case your shoulders roll ahead because the bar touches your chest, you’ve misplaced rigidity. Reset the rep.
Step 6: Breathe and Brace
With no correct breath and brace, the rib cage flares, the arch collapses, and energy leaks earlier than the press even begins. Creating sturdy intra-abdominal strain stabilizes the backbone and retains your urgent mechanics constant from unrack to lockout.
- Take a deep 360-degree diaphragmatic breath
- Develop your stomach, sides, and decrease again
- Brace your core as if making ready to take a punch
Inside cue: Fill the stomach with air.
Exterior cue: Push your abs into your belt.
The Wenning Tip: Benching with a belt may be efficient for a lot of lifters. Driving the abs into the belt will increase intra-abdominal strain, improves torso stability, and helps switch leg drive into the press with out dropping place.
Step 7: The Unrack
In the event you press the bar out of the hooks or lose upper-back rigidity throughout the handoff, you’re already at a drawback—a clear, unracked set-up positions you for a powerful press.
- Maintain your arms straight.
- Pull the bar out of the rack—assume pullover, not push.
- Information the bar right into a stacked place over your shoulders.
Inside cue: Arms lengthy, shoulders tight.
Exterior cue: Pull the bar out of the rack.
The Wenning Tip: In the event you really feel your shoulders shift or your elbows bend throughout the unrack, cease and reset. A sloppy unrack locations the shoulders in a compromised place and will increase the chance of harm earlier than the rep even begins. A clear, unracked setup retains the joints stacked, the lats engaged, and the press protected and repeatable.
The Inexperienced Mild Guidelines
Earlier than beginning, take one deep breath and run this remaining system verify. It takes a second or two, but it surely ensures you begin from a place of energy.
- Toes rooted and driving into the ground
- Legs tight, knees pushed out
- Glutes engaged, hips on the bench
- Shoulder blades pinned, higher again locked in
- Grip tight and even, wrists stacked over elbows
- Brace strong, ribs down
- Bar stacked over shoulders
When every little thing’s locked in, decrease the bar and drive it with energy. If not, the fixes are outlined under — reset, refine, and press the correct means.
Widespread Setup Errors
Widespread bench press setup errors stem from poor place and a scarcity of rigidity. Fixing these earlier than you unrack will do extra in your press than most accent work.
- Foot and Decrease Physique Place
Many lifters bench with their ft out of place, ignore them solely, or worse, place them on the bench — all of which eradicate leg drive and compromise full-body stability.
Repair: Plant each ft the place you may maintain contact with the ground with some heel strain. Suppose “arduous legs, quiet hips” as you drive your ft backward by way of the ground to create full‑physique rigidity whereas holding your glutes on the bench. - Not Setting Your Higher Again
Mendacity flat and free with the shoulder blades unfold fairly than retracted and depressed is a non-starter. This free place disrupts bar path consistency and shifts extreme stress onto the anterior shoulders.
Repair: Earlier than you lie down, seize the bar and “pull” your self below it, then pinch your shoulder blades collectively and down towards your again pockets. Doing so creates a mild-to-moderate thoracic arch and a steady base to press from. - Grip, Wrist, and Elbow Place
Gripping too vast, letting the bar sit up within the fingers, or benching with flared elbows are basic errors that beat up the shoulders and wrists.
Repair: Use a constant grip width (e.g., index on ring or center on ring) so the forearm is vertical. Place the bar low within the palm, near the heel of the hand, then wrap the thumb and crush the bar so the wrist stacks straight over the forearm as a substitute of hyperextending. - Rack And Unrack
Being set too far down the bench so you must “bench” the bar out of the hooks is one other widespread setup downside. It’s a double whammy. You’re losing vitality and placing your anterior shoulder in danger.
Repair: Set the J‑hooks so the bar is simply excessive sufficient that you simply solely want a small elbow extension to clear them. Place your self so the bar is roughly over eye degree; unrack by pulling the bar out utilizing your lats, not by urgent it up and ahead out of the hooks.