How to Bench Press with Proper Form (AVOID MISTAKES!)
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- Опубликовано: 8 фев 2025
- How to Bench Press with Proper Form | Mind Pump
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Learn how to bench press with this great guide. Bench Pressing is a staple movement of weightlifting and is important to preform properly. By doing so, you can build a great looking chest and ensure that your muscle building progress is always upwards.
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0:47 - Retract your shoulders
1:20 - Points of contact
1:47 - Natural lower back arch
2:30 - Bench press grip (hand placement)
3:32 - Barbell path
4:48 - Generating power + feet placement
5:21 - Breathing + bracing
The bench press is considered one of THE foundational exercises for the upper body for good reason. It trains all of the “pushing” muscles in a way that allows for heavy loads and develops the chest, shoulders, and triceps extremely effectively. It would be very difficult to find a bodybuilder who didn’t develop their chest muscles without the use of the bench press. It's also one of the “big 3” movements that powerlifters compete in along with the squat and the deadlift. One of the most common questions that people ask others to gauge their strength is “how much can you bench.”
That all being said the bench press is also responsible for many shoulder, pec and elbow injuries. In fact, a damaged AC joint in the shoulder is sometimes referred to as “bench press shoulder.” If done properly the bench press can develop impressive muscle and strength. Below we list how to set up and execute a proper bench press for maximum power, strength, chest development and in a way that minimizes the risk of injury.
Step One: Lay down on a flat bench. Your feet should be on the floor and NOT up in the air or on the bench. Keep the knees bent at 90 degrees with your feet directly under your knees. Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench. Your low back should have a natural arch and should not be in contact with the bench.
Step Two: Grab the bar with a relatively wide distance. Your grip should be wider than your shoulders. Typically, your ring finger or pinky finger will be placed on the rings that are present on all bench press bars.
Step Three: Squeeze your shoulder blades back and down. In other words, pinch your shoulder blades together while simultaneously bring them down your back…basically don’t let them shrug.
Step Four: Grip the bar hard and unrack the weight. Brace your entire body. Slowly lower the weight to below your nipple line. Your elbows shouldn’t be out at 90 degrees (that a great way to hurt your shoulder). Elbows should be at about 75 degrees. Touch your chest with the bar and press it all the way back up. It should take you about 3 seconds to lower the bar and about 1-3 seconds to raise the bar.
That’s it! You are bench pressing! You are on your way to developing a muscular chest, shoulders, and triceps!
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I am a newbie with lifting weights, and we are lucky enough we have these guys spreading the good word and teaching proper form.
The good word hah
Keep searching. Seek truth. Jesus is waiting patiently for YOU
@@Huelogy what?
@@Huelogy ll
Are you a noob still now?
Update6 months and I'm still loving this bench. ruclips.net/user/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
Thank you so much! I started my weight lifting today! after 20 years of procrastinating since I was 15 yrs old. I think no one is too old to start exercising/weight lifting. Subscribed!
get it
always a good time to start weights! Hope things are going well
this guy knows his shit, immediately felt it in my chest right after. crazy how much i didn’t know before this video
I’ve been going to the gym consistently for about 1-2 years now and I’ve never felt better. Well I’m only 21 but I notice a huge impact on my mental and obviously physical health. I like to re-watch proper form videos / different workout vids. Great explanation & well put together man! Dope channel name too haha
17 year lifter here. Learned a lot here. Already feel the difference. You guys rock.
Wow, I've been doing at home bench press workouts and I think that's the first time I've done it with complete proper form, I felt the difference. I was the person who felt it in the shoulders and arms, and that set I felt it in the chest. Thank you!
i saw an older video of this on your channel and tried it out yesterday. not only did ifeel it in my chest and less in my arms but i was actually able to do it alot easier too
It's been over 10yrs in my fitness journey. I usually do HIIT and circuit training but trying out a new strength program and want to compromise less form to volume. I found this very helpful.
The first part is what i used to struggle with the most, keeping the shoulders back. Great to see you picked that up right at the beginning.
Thank you for the guide. I was benching 45kg and not really triggering my chest. I get more from the cables.
Turns out I was letting my shoulders roll slightly so it was just missing my trigger points. Still get more notice from the cable machines. Practice makes perfect!
I agree with what another commentator said. This should be played in every gym. Your video was detailed and informative and helpful down to every second no time wasted. Amongst other forms and techniques, many people trying/doing things wrong or could end up hurting themselves. I’ve always played soccer and we pretty much only ever focused on leg workouts, core, and cardio. I’m 22 and getting back into the gym after taking time off for a couple years. I started a routine but fell out the first time at 20. I’m looking to make this a lifestyle and trying to learn as much as possible for upper body because that’s where I lack and your video on form looks fantastic. I did chest today and it burns but I’m going to follow this to the order next time
Knew I was doing something wrong with my shoulder hurting.. now I know. Thank you!
I'm 72 going to the gym lots of equipment
you explain very clearly so even I can understand. Thank you.
Never knew how much I didn’t know till now
This is a great senior quote
These videos are always so humbling, I’ve been working out a while now and after watching this and going off the cues I realised I can’t lift as much as I thought I could, no doubt my shoulders/arms were helping out too much before.
Great videos. Easy to follow and he doesn’t over complicate everything like these other fitness influencers
U guys r the best, explaining things other trainers never even thought. Best trainers’ channel ever.
Getting into weight lifting is way more complex than I thought
This will apply to almost everything in life worth doing
it definitly is but just get in the gym, focus on form, but honestly just go at first if form isnt horendous at first, just lift weight for however long it takes and you will eventually learn.
It is if you want to prevent injury. Any monkey can sling weights arround and end up hurting themselves.
Jacked ow already mate?
for sure, i wish i looked up more info beforehand, because when i first started lifting i severely hurt my back and had to lay off for a long time! preparation and information is key!
I started weight lifting in highschool about 14 years ago and about a year in I hurt my shoulder while doing bench press. I have weight lifted on and off since then and made adjustments with my shoulder placement to nearly eliminate any pain or clicking on the heavier lifts for me.
I watched this video this morning and then went through my chest routine. There is no pain at all. Zero. Nothing. I can't speak for all injuries, but if you have shoulder pain or clicking follow this mans guidance and it may very well fix those issues. I wish I would have seen this earlier, but I'm glad I did now.
I hurt my shoulder throwing a nerf ball 10 years ago. Still isn't the same. Smh Now I have to focus so hard to bench without any clicking or catching.
I shit you not, so helpful, I whiffed my first set of 180x5, got frustrated, watched this, and then pumped out the last 4 like they were nothing. Correcting your form adds do much to your bench, actually so helpful. Thankyou.
That tip to keep the shoulder blades back for me is absolute gold. I have been benching for quite a while now, and my max is 145 lbs. However I always moved my shoulders forwards. Gonna have to back to the gym and see what my max is with proper form. Thanks for the video man.
Glad to help!
The best video on bench press I've seen....clear, detailed, instructional and sensible 👍👍👍
Excellent video for rookies AND many veterans. I see so many people lifting with bad form.
Another excellent tip by the best of the best. MindPumpTV keep spreading the good word. Every gym should play this in the background randomly the four big compound lifts like in ClubSport which were they have multiple TV's lol.
Drone Twinkies if enough members tell the GM’s it may actually happen
Good video! I’m only 14 and I just started working out, my max bench press right now is 135. Thanks for the tips!
Hey this was made 1 year ago what’s your max now
@@Verocarter I’m curious aswell
@@buillythedickman3907 I can almost bench 210 now im 15 turning 16
@@Xistyyyyy yo i need an update, how much can you bench now?
@@Nazeus hey bro im 16 turning 17 now and my 1 rep pr is 260
As soon as he mentioned the shoulder I knew I’ve been doing this wrong 😂 shoulder has been hurting 2
you could´ve popped a joint
I benched at 90 degrees for a long time, I found it hard to keep my shoulders retracted that way. These days I go narrower and tuck the elbows way in. It’s saving my shoulders and hitting my chest/tris much more directly without shoulder recruitment.
Wow, so very helpful!
You explained everything perfectly im 57 and i alway had trouble with stability you really helped me
thank you! im a girl, got into lifting this year, have no one to go with/learn from - so you are that person! this makes it less scary. thank you thank you
Best workout partner is Mind Pump TV;)
This just may be the best tutorial on how to bench press I have ever seen.
Newbie here, thanks for the advice, it's fun doing weights and this will help me improve my form pressing. I cam so far only lift the 20kg bar but hopefully will be able to lift more one day
Impossible not liking this video! Perfect lesson! Thanks!
Really wish I watched this when I started lifting, built a home gym recently and went crazy benching every other day, now I’ve had to take 2+ months off cause I fucked up my shoulder with bad form. Can’t wait to re-learn this lift properly from this video.
finally a teaching style that I can understand easily. Thanks for this, I subscribed!
As a newbie to working out and trying to build muscles, your videos have been of immense value to me. You are a fantastic teacher! Thanks!!!!
Incredible video. Concise straight to the point and visually helpful as well, starting out back in the day I used to feel a little wonky in my shoulders because every chest day I would use my shoulders a lot especially when I fatigued and channels like this helped me learn to better my form and help prevent any further stupid injury I was probably doing to my body especially my rotator cuffs. Keep up the great instructional videos.
Been weightlifting for a year so far and I'm still getting taught things
*Years* from now you'll (still) be learning
Thank you so much I'm new to weight lifting and I was wandering why my shoulders would get sore and now with my shoulders back I feel way better
One of the best video out there..simple no blablabla for nothing
Can confirm I've been doing it wrong for months. Love real trainers on youtube.
I did this today at the gym and HOLY CRAP what a difference that made.
I watch a few videos on this. This is by far the best. simple and easy to understand. I learnt a great deal.
Thanks a lot, i’ve done bench for quite a while, and only thought i should feel it more today. I imporved massively after this, so thanks again
I was training for 44 years and i am still learning new tips
This video is so helpful! Thank you Adam! Love Mind Pump!
Thanks for listening!
Probably the best video I've watched on bench press. The others get way to wordy and technical. This gives the details simply and clearly. And I discovered that my form is wrong, so I can't wait to get back to the gym and try this again.
Perfect. Elbow kept back under the bar. So often I see personal trainers lately, telling people to let their elbows move down towards the body. That's great if want to primarily work your front delts, but that's not what the bench press is for.
Short, clear and precise! Awesome!
This helped me the most out of all the bench form stuff I looked at, thanks.
I have not seen all videos describing the Bench Press exercise, but this one has been the best, in fact a lot of your videos giving instruction on proper form and technique have been the best I have seen. Kudos
TheSeeker2070 this is bull shit the par path goes across the sternum elbows to flared out
And honestly he doesn’t even have a fuckin chest
@@TheDailyBread515 The bullshit is from you. I have seen guys with smaller chest size than me and bench more than I can, so chest size is not an indication he knows or does not know how to do it correctly.
Love your videos. You keep it sweet and simple. Thanks for sharing!
Bench pressing helps so much with posture, and one's equilibrium!
You guys are the best , so much great info, accurate, backed up by since and studies , awesome.
Thank you.
Question. How do you figure out where your head should be under the bar? Are your eyes directly under the bar when it's racked? Is it a matter of comfort for the person? 🤔💭 This is something I've always felt awkward about doing in the gym as I'd end up shifting around for approx 45 seconds beforehand and thus always stay on the machine or to dumbbells. 😅
Eye level
I like the way you explain the exercise and movement. This makes me want to get back into the gym.
Coach,what are the good program of chest, biceps, triceps,legs,back,shoulder.thank you
Thanks my man. Just wanted to know about narrow and wide bench press but also learned a lot more.
probably the best video for bench press great job bro
Awesome explanation & illustration !! Tks !!
It’s purely gods work telling the correct form and thanks to you I got it today
❤️❤️❤️❤️
This will save my shoulders. Thank you for the help
thumbs up for being very in-depth but concise!
Thank you for this. Really like your teaching style.
I've always avoided bench because of shoulders, the marine corps jacked my joints up so I been scared I would destroy my knees and shoulders further. this video made a ton of sense and I may try out some light weight bench next time I'm in.
Best tutorial video on RUclips. Thanks!
Thank you so much for this! Spot on for me at the beginning!
You're so welcome!
I really appreciate the video! I'm new to this and tbh it's intimidating for me. I want to make sure I'm doing things properly. I'm scared of injury. I'm only lifting right now without weights (45 pounds) and (50 pounds). (Two 2.5 ib weights). I started at 24. I want to be strong. I'm tired of being weak.
This channel's videos taught me how to lift weights without killing myself and that's a really cool thing
This helped so much my max just went from 160 to 180
Been lifting for years. No one to ever spot me or watch my form ever said anything to me concerning the mechanics of the move. Im sure I'll be back a few more times just to get it ingrained. Never too late to change bad habits. Thanks!
Make sure you look up forms for most of your workouts! Lots of people get forms wrong on everything and it makes a difference
@@frankiebaynes5176 Absolutely! I could have saved myself a world of hurt and injuries if I was paying more attention to form. Now I make sure I study and have a battle plan before the action gets thick.
Just joined the gym and that’s very helpful
Dude thanks man great video... thought I knew bout benching... been focusing more planting feet ... huge change in bench
simple and concise instructions on all their vids. very helpful, thanks!
It was a good technical explanation.
Great instructions! Thorough and easy to follow. Obviously knows what he’s doing.
Was super informative and on point! Even with my trainer, he's not there all the time, your video help me understand what is going on with my shoulders. I couldn't figure it out. I can rep at 100 lbs (in total) now but when I started passing the 80 lbs mark, I couldn't understand why sometimes it was so easy and other times no. Now, I do - Thank you!
Glad I stumbled across this video. Now to practice good form 👌🏽 Thanks for showing us!!
Great stuff ,thank you very much!!!!!
Such a good guide for trainers to teach beginners how to bench. Seems simple until you get someone who's never been in a gym before.
Awesome video thank you!
Great video as always guys
So glad there are guys like you to help us. Great video thanks alot
I'm not shure that you went over this, but how far is you're bench itself placed under the bar? What I mean is, are you're eyes in line with the bar when you're underneath it?
Great video, very clear and usefull, thanks
Very well explained. Keep posting
Great step by step
Excellent video, exactly what I needed to know, thank you.
Sry but these are the only fitness videos i watch because the depth of the information is amazing
Fantastic video, I'm a cardio freak and have very little knowledge of weights and this helped no end for me to get started on building more strength in my muscles so I can endure even more cardio 🤣 thanks pal 🙏🏼
Amazing tutorial!!!
Question about bar path. Many fitness youtubers tell you to lower the bar to nipple region and press up on angle that ends higher on the chest. Is that preferred or recommended?
Yes , his cue about the nipples is wrong it'll be closer to the sternum . Also why the angle of his arms looked weird . He also missed on of the most important cues where you don't start the lowering of the weight unitl you move your shoulder forward to set the bar in proper positions after un racking the weight .
Also locking out doesn't make the shoulder come forward and is needed for maximal strength gains.
Awesome instructions
I like this explanation.thanks sir
You rock Adam, thank you
Lot of great detail
thanks. Good clear explanation
Hi Mate, I appreciate a lot pls guide me about diet in detail before or after workout .Thanks
Sir u keep it simple & short.... u get to the crux
Very helpful. Thanks! 😉🙏💯
Hi love your videos, can you please make video on how to fix uneven bench press