How To Bench Press With Perfect Technique (5 Steps)

Learn the perfect bench press technique with this technique checklist! Whether you're a bodybuilder or powerlifter, this list will teach you the best bench press form.

[elis]

That 45 took away the shoulder pain 😮❤

[dolphinx]

Just in time before tomorrow's push day! Great video as always, Jeff.

[ftlcsis]

Woah, this video is the ULTIMATE UNDERRATED short ever!! 🔥🔥

[FURIOSO]

Ever since I adopted this technique I have had zero shoulder pain.
I also feel more intensity on my chest muscles.

[Poomanchu]

Imagining bending the bar towards your feet with both hands (just with your grip, not the entirety of your arms) is one of my favorite mental cues. This video is awesome

[shawnbradford]

Always hard to do but I try and stay focused and work on form!

[ExSoldier]

These shorts are so much better than those 10 minute videos over explaining the same thing

[Tycoon]

Was benching wrong for years, as my rack blocked solid 1.5x shoulder width. I was doing close to 1.2x and my chest wasn't growing. I managed to hit 280lbs on bench before I realized. Now I'm back to beginner gains with a wider grip, but MAN it is easier!

[jtmoore]

Perfect timing for this! Just received my garage rack and bench today and planned to search through Jeff's videos for pointers on form.

[conorharrington]

This was an extremely informative, original and engaging short. Please keep making more content like this

[brandnsull]

This has reignited my spark to revisit BB bench . I switched to DB a while back bc i injured myself but now i feel this masculine urge to go at it again :)

[MeatyWhack]

Think I got 3 outta 5... Thanks Jeff, looking forward to seeing results with these form tips!

[aaronk]

Thanks Nips! I think it is good measure to mention that you need to load the palm and not bury the bar deep into your hands. This allows the load to be in direct line with axial direction of your forearm (think of loading a column as opposed to having an eccentric load off the side of the column)

[gavinvandraven]

I like to put the tips of my pinkies on the outside rings where there’s a split in the knurling, to ensure my grip is balanced. I turn my palms so that my thumbs are pointed at my feet and then close my fingers around the bar so that the bar rests on the boney part of my palms, that keeps my wrist from bending and causing an extra moment arm. Other than that, because I am also a short guy, I like to set the bench at a 15 degree incline so that I can get my feet flat on the floor, and it also lets me arch a bit more and keep the chest at a flat bench press angle.
Top notch vid as always Jeff ;)

[marceisenhut]

Perfect thanks Jeff ! We see Davis diley influence 🔥

[TheMeanmachine]

These cues are so well done. Helps a lot. Thank you so much!!

[thislambfire]

Yet another essential Jeff Nipple short 🙌

[musicgonnahelpme]

Damn, you've missed the most important and the hardest part for me. The grip on the bar. After 225, my wrong grip resulted in big pain in my wrists. But sadly most people dont talk about it

[GluttonforPunishment]

I make absolutely NO mistakes on the bench press these days. Literally nobody will catch me messing up the bench press. I found that not training the bench press makes it impossible to mess up. Been doing weighted push ups with parallettes for a nice deep stretch in the bottom and incline dumbbell presses.

[rulyu]

Love the basic reminder. Thanks, this is so refreshing. 😊