How to Bench Press Properly: Setup, Bar Path & Leg Drive
Learn how to bench press properly with a stronger setup, better leg drive, stable shoulders, and an efficient bar path.
In this step-by-step bench press tutorial, we break down the key elements of proper bench press form so you can lift more weight without wasting force through a loose or unstable setup.
You’ll learn how to:
• Choose the correct bench press grip
• Position your shoulders and upper back
• Build and maintain an effective arch
• Use leg drive without lifting your hips
• Lower the bar to the correct touch point
• Press the bar along an efficient bar path
• Stay tight from the unrack through the final rep
Whether you are learning the bench press for the first time or trying to correct a bench that feels weak, unstable, or inconsistent, these fundamentals will give you a more repeatable and efficient lift.
What part of the bench press gives you the most trouble: setup, leg drive, touch point, or bar path? Let us know in the comments.
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0:00 Upper Back & Shoulders
0:46 Legs, Eyes, Arch
1:30 Grip & Top Position
2:37 Bottom Position & Bar Path
3:15 Touch, Breathing, & Technique Tips