Bench Press Steps for a Successful Lift Set

Bench Press Steps for a Successful Lift

Set Up • Establish body in alignment vertically and horizontally on the bench • Place feet flat on the floor with your heels under your knees • Lightly active your glutes to lock in your lower body before lifting the bar off the rack

Grip • Establish at least a thumb insert from the start of the gnarling break • Wrap thumbs under the bar after establishing grip • Hands should be on top of or outside of your elbows

Lift Off • Give the spotter a countdown or conformation when you are ready for the lift off • Have spotter lift the bar off the rack and place over the top of your chest

Eccentric Phase • Lower the bar in a controlled fashion toward your sternum from the top of your chest • Keep elbows tight, inside your hand placement • Control the bar down and lightly graze the sternum • Hold the pause while activating the pectorals and triceps

Concentric Phase • Press forcefully while keeping your elbows tight • Activate the pectorals and triceps to press the bar explosively • The bar movement should move back toward the top of your chest • Keep back pressed on the bench and feet pressed through the floor

Breathing • During the eccentric phase, inhale • Hold the breath during the concentric phase to maintain a stable core and chest • Exhale at the top of the phase of the movement before the next repetition • Hyperventilation may be needed to get an adequate amount oxygen back in the body