How to Bench Press Like A Boss

Chest press:

The push is probably the most common movement done in the gym. Most people call it the bench press though. And it’s also a measuring tool for how strong you are in general. Your squat doesn’t matter, your deadlift doesn’t matter, it’s all about the chest press. I don’t exactly agree with this, but I digress.

There’s the push-up, the bench press, the dumbbell chest press, and the cable chest press. Then there is the push press, military press, jerk, and I could go on for an hour. The pushing motion is where, well, you PUSH. You’re either pushing forward (mainly chest) or pushing upwards (shoulders, core).

In my opinion the cable chest press, push-press, and push-up are the most functional, which in my book is a term that means the most applicable to real life, while being able to maximize muscle growth and minimize risk for injury.

On top of that the cable chest press and other exercises are done standing (sans push-up), meaning there is more core and whole body activation, and the postural system is activated. The push-up is done without sitting or laying down, meaning the postural system is activated, and like the cable press, activating muscles of the core and whole-body.

Next in line for chest pressing, would be the dumbbell chest press. The dumbbell chest press happens to be less straining on the barbell bench press, while still building the same or maybe even more muscle in the exact same movement.

Thirdly is the barbell bench press, which is what most people do, and what most people do wrong. If you still choose to continue doing the barbell chest press, like any exercise, you need to learn how to do it RIGHT. Shoulder injuries aren’t fun at all, I’ve had one for the past few years, and they get better with proper recovery and form, but they don’t really EVER go away. So trust me when I say, learn it the easy way and avoid an injury, use proper form.

Pre-Movement:

upper back straight

back arched

Shoulders tight

eyes and head straight

Overhand grip on the bar, with bar resting on heel of palm, DO NOT use thumbless grip

Hand placement shouldn’t be too wide, or too narrow (wide=more shoulders, narrow= more triceps)

Feet should be flat on floor, stop trying to bring your legs up “because It works my core more”

The movement:

Take the bar off the rack, elbows should be locked out (dumbbells or cable should be at chest level), forearms should be vertical when completely lowered for max ROM (range of motion)

Start lowering the bar, while making sure the bar is heading towards the chest (if dumbbells or cable, chest level)

While lowering, the elbows should be being lowered into something between perpendicular and parallel. Shouldn’t be at 90 degrees, or forearms at the side, should be in-between. Just make sure to keep the same angle position throughout the entire movement.