How to Bench Press
Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it. You don’t need a spotter if you Bench Press inside the Power Rack as I do. If you don’t have a Power Rack, ask someone in the gym to spot you when you Bench Press. Then follow these five simple steps to Bench Press with proper form.
Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
2. Grab the bar.
Put your pinky on the ring marks of your bar. Hold the bar in the base of your palm with a full grip and straight wrists.
Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
4. Lower the bar.
Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.