How to Bench Press

Summary by Krater

This video explains the correct technique for bench pressing, covering the setup, arching, elbow position, hand placement, unracking, descending, and leg drive.

From the video

Answers: How do you bench press correctly?

• bench press technique
• bench press setup
• upper back tightness
• elbow position in bench press
• bar path during bench press

Exercises

• bench press · barbell
• push-up · bodyweight

What it concludes

• A proper bench press requires three main points of contact: upper back, glutes, and feet, which should never leave the ground.
• Using an arch position raises the chest, decreases the distance the bar travels, and keeps shoulders safer than a flat back position.
• Elbows should be positioned at a 45-degree angle rather than flared out at 90 degrees or tucked too narrow to avoid shoulder and wrist strain.
• Hands should be placed so that forearms and the barbell are perpendicular when the bar rests on the chest.
• The bar path during a bench press should be slightly diagonal, bringing the bar down to the chest and pressing back towards the rack.