atom · fitness / technique

Bench press with a stable setup

draft · verifying asked 185 ways distilled today

Plant the setup first.

Eyes under the bar, shoulder blades pinched and driven into the bench, feet planted, slight arch.
Grip where forearms end vertical.

At the bottom of the rep, forearms stand vertical. Ring fingers on the rings is a common start.
Unrack to over the shoulders.

Straight arms, bar over the joint, not over the face.
Lower to the sternum, elbows at 45.

Touch just below the nipple line, elbows neither flared to 90 nor pinned to the ribs.
Press back and up, feet driving.

The bar drifts slightly toward the shoulders as it rises. Leg drive keeps the arch and the tightness.

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Just below the nipple line, so the forearms stay vertical and the elbows sit near forty-five degrees.
Heavy singles, no. Otherwise set the rack safeties at chest height, or never fail with collars on.

complexes

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the neighborhood · nearest by search-similarity

also asked as

how to bench press · bench press form · bench press arch setup · bar path bench · bench press safety +185 phrasings, one home

The best media for this problem, one per channel

Best of YouTube How to PROPERLY Bench Press for Growth (5 Easy Steps) Jeremy Ethier · chapters pending alignment

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