HOW TO BENCH PRESS

Summary by Krater

A fitness coach demonstrates proper bench press setup and execution, covering grip, upper back tightness, leg drive, unraking, descent, and lockout technique.

From the video

Answers: How do you bench press with proper form?

• bench press setup
• grip width and placement
• upper back retraction
• leg drive in bench press
• bar unraking technique
• bar descent to chest
• elbow tracking
• lockout technique

Exercises

• bench press · barbell

What it concludes

• Gripping the bar low in the palm prevents wrist and elbow tendinitis and improves pressing position.
• Pulling the shoulders together and down and driving from the feet places body weight on the upper traps.
• Leg drive should maintain constant tension rather than bumping the bar back to initiate the press.
• Unracking the bar requires maintaining setup tension and clearing the hooks with a triceps press.
• Elbows must stay stacked directly under the wrists and bar during descent to avoid shoulder strain.
• Locking out with the triceps while keeping shoulders in position prevents them from popping out behind the bar.