Add 15kg to your bench press!
Make each rep far more effective with these quick and simple form fixes
Make instant strength gains and sculpt a huge chest with our expert guide
GET A GRIP
Your hands should grip the bar about shoulder-width apart to maintain the best position for pressing the weight up. If your grip is too wide you risk placing too much pressure on your shoulder joint, and going too narrow places a strain on your elbows. Grip the bar as hard as possible and when you press it up, imagine you are trying to bring your hands together.
KEEP YOUR FEET ON THE FLOOR
Your feet need to be flat on the floor, positioned directly underneath your bent knees, throughout the entire rep. Keeping your feet flat allows you to push them down into the floor to maintain a strong arch in your lower back, thereby providing as much stability as possible.
ARCH YOUR LOWER BACK
You need to maintain a strong arch in your lower back as you lift and lower the weight, so focus on getting into this position before you even put your hands on the bar. Your glutes need to be in constant contact with the bench too, and tensing them hard enables you to maintain an arch in your lower back and keep your core braced, which is essential to keeping both your upper and lower body stable.
KEEP YOUR ELBOWS CLOSE
Initiate each rep by bending your elbows to lower the bar slowly and under control until it touches your chest near the nipples. Perfect form means keeping your elbows as close to your sides as possible as you lower the weight, then press back up powerfully.
BE HEAD STRONG
The back of your head should be in contact with the bench from the moment you lie down to the moment you rack the weight. Raising your head will have an effect on the rest of your body, preventing you from staying stable. Your shoulders and upper back should also be in contact with the bench for the duration of the set for stability purposes. Squeeze your shoulder blades together as you lower the bar to your chest.