How to Bench Press in Perfect Form

How to Bench Press in Perfect Form

It is unarguable that bench press is an activity for men that boost more than just their muscle figure but most especially their ego.  In actuality, bench pressing requires lifting weights which is much more than what is truly necessary. It seems that every man in the gym wants to perform the stunt to impress, so they might as well know how to perform it better… or perfectly.


How to Bench Press in Perfect Form
How to Bench Press in Perfect Form



Start off in proper positioning of your body.  Might as well take note that ‘tightness’ is the key for a successful bench press.  In order to achieve the perfect form, start off with these steps:


  1. Go under the bar and see to it that your eyebrows are positioned just under it while it’s still on its rack.


  1. Pull back your shoulders to the extent of your limits and hold them in that position. This position renders your shoulders free from damage as they do the presses. Take note that this position requires that you will make an arch in your back. If you notice that your back falls flatly against the bench, then you’re not doing this step very well.  Wrong position can also heighten risk of damaging your shoulder blades.


Keep in mind that other movements such as pushups, pull ups and overhead presses must observe appropriate shoulder blade movements to ensure healthy joint function and capsule.


  1. Both your feet should also be tucked in, making a 90-degree (or less) angle on your knees. By doing this, you can achieve enough strength to help you do bench press.


  1. Your hands must observe proper grip, too. Whatever grip it is that you choose, just make sure that the force or strength should be passed from your target muscles then into your forearms and hands. Observe a 90-degree elbow angle as the bar moves towards your chest.
How to Bench Press in Perfect Form
How to Bench Press in Perfect Form



When you push the bar off your chest, know that these two factors must be in just in the right combo—timing and precision.            Bear in mind the proper positioning of your feet and arms.  Finish off the press to the point where the bar reaches just right above your shoulders (and not halfway which is just above your chest).


Moreover, when you lower the bar, you can fold your elbows into your body in order to help your shoulders against the weight.  This movement actually helps a lot if you had once had a shoulder injury.